Signs created by Pug Parris, Ed.D.

McMurry University, Abilene, TXfor use

In fitness workouts

Each station is designed for one minute of activity followed by 5-8 seconds to rotate to next activity.

Reach one arm behind your back at waist and tilt head to opposite side.Use opposite hand to apply gentle pressure.Hold 10-20 seconds on each side.

Hands against the wall. Press belly button forward.Toes point straight ahead to wall.Pull back heel downward.Hold 10-20 seconds with each foot.

Press back heel to the floor!

Grasp one ankle with opposite hand.Instead of pulling, attempt to straighten the held leg.Keep head up and trunk straight.Hold10-20 seconds on each side.

Sit in chair with feet separated past shoulder widthPlace arms to inside of thighs and bring chest down toward the floor.Reach back as far as you can with arms.

You are A!You grasp B’s arms by the wrists and slowly push upward.Hold the position at shoulder height.

You are B!Person A grasps your arms by the wrists and slowly pushes upward.Hold the position at shoulder height.

Kneel behind chair with both hands on the backGradually push your chest downward.Hold without bouncing.

Keep heel directly under knee of forward leg throughout stretch.Lay rear knee down and press hip forward toward heel of front foot.Hold for 10-20 with each leg.

Lie prone on the floor with fingertips under your chin.Slowly press up creating an arch in your back.Keep belly button on floor and relax all muscles from waist down.

Place foot across knee and press knee outward.For more stretch, pull thigh back to chest.Keep head on floorHold for 10-20 with each leg.

Hook towel over instep of one foot.Lay head back and gently try to straighten this leg.Hold 10-20 seconds on each leg.

Sit with one leg straight. Place other leg on the outside of straight knee.Place opposite elbow on the outside of knee to rotate body. Keep chin up.Hold 10-20 seconds on each side.

Gently raise one leg, holding behind knee.Attempt to straighten the leg while applying gentle pressure.Hold 10-20 seconds on each leg.

Sit with one foot against the wall; hands are clasped behind back.Press the heel downward, then relax.Bend forward from hips, keeping lower back as straight as possible.Repeat with other leg.

•Sit with butt, back, head against the wall. Feet on box.•Extend arms as if diving.•Gently press silver metal bar forward.•Hold the farthest point for 3 seconds.

• Put band around Put band around ankles & balance on ankles & balance on the leg by wall.the leg by wall.

• Keep your outside Keep your outside leg straight and lift leg straight and lift it until band is it until band is tight.tight.

• Gently “pulse” band Gently “pulse” band for entire time.for entire time.

•Turn Turn around!around!

•Repeat with Repeat with other leg!other leg!

• Stand on center of Stand on center of tube, holding arms tube, holding arms straight to thighs straight to thighs with palms out.with palms out.

• Slowly curl arms up Slowly curl arms up to shoulders--palms to shoulders--palms to shoulders.to shoulders.

• Lower very slowly Lower very slowly back to thighs.back to thighs.

• Hook band around Hook band around one ankle & arch of one ankle & arch of supporting foot.supporting foot.

• Hold onto chair.Hold onto chair.• Raise foot until band Raise foot until band

is taut.is taut.• Keep knees Keep knees

together.together.• Slowly “pulse” Slowly “pulse”

banded foot back banded foot back toward buttocks.toward buttocks.

•Change band Change band to other to other foot.foot.

•Continue Continue with with hamstring hamstring curls.curls.

• Right foot stands firmly on Right foot stands firmly on lower 1/3 of tube, holding lower 1/3 of tube, holding tube in right hand, arm tube in right hand, arm bent, elbow up, hand bent, elbow up, hand behind head. (The tube behind head. (The tube runs up the middle of your runs up the middle of your butt! Tee hee.)butt! Tee hee.)

• Slowly straighten right arm Slowly straighten right arm to overhead position.to overhead position.

• Very slowly return to start. Very slowly return to start. Repeat. Repeat.

• Stand firmly on lower 1/3 Stand firmly on lower 1/3 of tube with left foot, of tube with left foot, holding tube in left hand, holding tube in left hand, arm bent, elbow up, hand arm bent, elbow up, hand behind head. (The tube behind head. (The tube runs up the middle of your runs up the middle of your butt! Tee hee.)butt! Tee hee.)

• Slowly straighten left arm Slowly straighten left arm to overhead position.to overhead position.

• Very slowly return to start. Very slowly return to start. Repeat. Repeat.

• Start standing tall Start standing tall with feet together.with feet together.

• Take a step forward Take a step forward with the right foot, with the right foot, touching left knee to touching left knee to floor.floor.

• Knees should be bent Knees should be bent only to a 90-degree only to a 90-degree angle. angle. Keep knee Keep knee over the heelover the heel!!

• Return to starting Return to starting position and alternate position and alternate legs for the duration.legs for the duration.

• Lie on back with Lie on back with bent knees and bent knees and knees tucked to knees tucked to chest, arms at chest, arms at sides.sides.

• Using abdominals, Using abdominals, raise hips off the raise hips off the floor.floor.

• Knees do not go Knees do not go past shoulders as past shoulders as you repeat and you repeat and repeat.repeat.

• Put band around tops of Put band around tops of feet, then pull handles feet, then pull handles through on insides of feet.through on insides of feet.

• Hold band tight and slowly Hold band tight and slowly plantar flex and dorsi flex plantar flex and dorsi flex the feet.the feet.

• Lay on side with top Lay on side with top foot on chair.foot on chair.

• Raise lower leg to join Raise lower leg to join top leg.top leg.

• Return lower leg to Return lower leg to floor.floor.

• Do 15-20 on each side.Do 15-20 on each side.

• Extend legs out on the floor Extend legs out on the floor with dynaband under arches.with dynaband under arches.

• Bend elbows to pull hands up Bend elbows to pull hands up to chest level.to chest level.

• Slowly return to starting Slowly return to starting position.position.

• Hold bar at chin level.Hold bar at chin level.• Step forward on right foot, Step forward on right foot,

extend arms overhead.extend arms overhead.• Slowly return to starting Slowly return to starting

position.position.• Repeat for duration, Repeat for duration,

alternating legs.alternating legs.

• Tuck chin to chest and raise Tuck chin to chest and raise shoulders from floor. This is shoulders from floor. This is starting position.starting position.

• Extend both arms to one Extend both arms to one side and raise shoulders 4-6 side and raise shoulders 4-6 inches.inches.

• Return to starting position.Return to starting position.• Alternate side to side.Alternate side to side.

• Hold tube behind head with Hold tube behind head with palms to front.palms to front.

• As you bend knees, extend As you bend knees, extend arms to sides.arms to sides.

• As you stand up, slowly bring As you stand up, slowly bring arms back to starting position.arms back to starting position.

•Lie flat with ball Lie flat with ball between ankles.between ankles.•Raise legs straight Raise legs straight overhead. Bring both overhead. Bring both hands up to hold ball.hands up to hold ball.•Lay down flat again, Lay down flat again, but take ball to floor but take ball to floor behind head.behind head.•Raise legs and arms Raise legs and arms up again and place ball up again and place ball between ankles.between ankles.•Lower feet/arms to Lower feet/arms to floor. floor. •Repeat. Repeat. Repeat. Repeat. Repeat.Repeat.

• Put boxer band Put boxer band behind back and behind back and under arms.under arms.

• Show us your Show us your punches!punches!

• Don’t forget Don’t forget footwork.footwork.

• Up with foot in middle of box.• Lift Knee of opposite leg.• Down with one foot.• Down with the other foot.

• Alternate lead legs.

• Up with foot in middle of box.• Lift Knee of opposite leg.• Down with one foot.• Down with the other foot.

• Alternate lead legs.

Hold bar with both hands, Hold bar with both hands, lightly gripping the gold lightly gripping the gold

bands.bands. Continue walking for the Continue walking for the

duration.duration. After :30-:45, After :30-:45,

look at your rate. look at your rate.

Leg Curl• Lie on the floor with

your legs outstretched and your feet and calves on the ball. Place your hands on the floor by your side.

• Press your heels down firmly into the ball, bend your knees and roll the ball in toward your buttocks untill your feet are flat on the ball.

• Pause and slowly return to start

1.

2.

Hip Extension• Lie with your back

on the floor, arms by your side and your knees bent on top of the ball.

• Lift your hips off the floor until your back is straight. Pause and return to the start.

• Use your arms to assist in balance. Do not arch your back

1.

2.

Heel Raises• Sit on the top of the

ball with feet flat on the floor, hips width apart.

• Lean your torso forward with your elbows on our knees and lift your ankles while lifting your heels as high as you can. Pause and lower.

• Keep your weight forward and evenly distributed across the balls of your feet.

1.

2.

Stand with “soft knees”Hold ball horizontally at chest.Slowly twist ball from one side to the other.