1. Arm Circles:With your arms straight out from your sides, rotate them counter clockwise 10 times making a circle with a diameter of about 2 feet. Repeat in the clockwise direction.
2. Twisters:From the same position, and with your feet spread about 30 inches, twist all the way to the right and hold for a count of 10, then to the left. Repeat twice more in each direction.
3. Toe Touches: Stand comfortably with feet slightly apart. Keep the legs straight, slowly bend over and reach as far as you can. Hold for a count of 5 seconds and repeat several times.
4. Back Stretchers:With your feet spread apart slightly more than shoulder width, bend over and reach as far as you can between your legs and touch the ground. As before, do this slowly, hold for a count of 5, and repeat several times.
5. Achilles Tendon Stretches:Stand in front of a wall approximately 3 feet away, keeping your feet flat on the floor. Place your hands on the wall and lean forward as if doing a push-up. You should feel your calf muscles stretching. Again execute slowly, holding for 10 seconds and repeat several times.
6. Trunk Benders:With one arm extended up over your head and the other on the hip, slowly bend sideways at the trunk and hold for a count of 10. Do this to each side several times.
7. Sprinter Stretches: From a squatting position with hands on the floor, extend the right leg backwards as far as possible and hold for a count of 10. Do this with each leg several times.
8. Sit and Reach:From the seated position, and with your legs straight out in front of you, bend over slowly. Try to touch your toes and put your head on your knees. Hold for a count of 10 and repeat several times.
9. Knee-Chest:Lie flat on the floor with your legs extended and pull your right knee up to your chest and hold for a count of 5. Do the same with the left and repeat each several times.
10. Groin Stretch:From the seated position, pull your heels as close to the buttocks as possible. Then slowly press your knees down towards the floor. Hold for a count of 10, then repeat several times.
With your feet as wide apart as your shoulders, your toes pointed straight ahead, and your hands on your hips, squat until your thighs are parallel to the ground. Be sure and keep your back straight.
2. Back Benders:
Lie on your stomach with your hands and fingers interlocked behind your head. Then raise your trunk up off the floor as high as you can.3. Arm & Shoulder Extensors
A. Full Pushups:
With your toes on the ground, lean forward and put your hands on the ground about shoulder width. Keeping your back straight, lower your upperbody to the ground and b ack up again
B. Modified Pushup:
Same as above, except do these with your knees on the ground, not the toes. Don’t forget to keep the back straight.4. Calf Muscles Toe Raises:
With your hands on your hips and standing erect, raise up on your toes as high as possible. To make it a little harder, place a 2-inch board under your toes
5. Abdominal
Sit-ups:
From a position of lying on your back with knees bent at 90º angle and your hand behind your head, come up to a sitting position. As you do so, touch your left knee with the right elbow and alternate knee touches thereafter.
6. Arm & Shoulder Flexors
A. Chins:
Use the underhand grip and beginning from a hang position with the arms straight, pull up until your chin is above the bar. Return to the hang position.B. Flexed Arm Hang:
For this exercise, use the underhand grasp, and place your body in a position with your chin above the bar, as you would had you just completed a chin-up. Hold this position for as long as possible.7. Side Leg Lifts:Lie on your side with your head supported by your elbow and hand. Lift your top leg as high as possible and return to normal. Repeat for the other leg.8. Chair Dips:
With your back to the chair, grasp the sides of the chair seat (make sure the chair is stable), and slide your feet out straight from you. Then lower yourself as far as possible and push yourself back up.