|
Stretching and Calisthenics Exercises
|
Exercise |
Description |
Muscles |
|
Runners Lunge
(gastrocnemius stretch) |
{18} |
Gastrocnemius
&
Soleus |
|
Flamingo
(Quad Stretch) |
{quad stretch} |
Quadriceps
(tibialis anterior) |
|
Figure 4
|
{8} |
Hamstrings
(flexed foot – gastrocnemius and soleus)
(pointed toes – tibialis anterior) |
|
Butterfly |
{8} |
Hip Adductors |
|
Double Knee to Chest |
{1}
**put hands behind the knees |
Erector Spinea |
|
Single Knee to Chest |
{single knee to chest}
**put hands behind the knees |
Erector Spinea
|
Stretching and Calisthenics Exercises
|
Exercise |
Description |
Muscles |
|
Cobra |
{cobra}
**keep head facing forward |
Rectus Abdominus
(biceps also – if hands are turned out) |
|
Lateral Stretch |
{14} |
External Obliques
Rectus Abdominus |
|
Front Arm Cross
|
{15} |
Deltoids
|
|
Elbow behind the Head |
{16} |
Triceps |
|
|
|
(This method also stretches the anterior (front) deltoid of the lower arm.) |
|
|
|
|
Calisthenics
|
Exercise |
Description |
Muscles |
|
Push-ups |
{7} |
Pectoralis Major, Triceps, Deltoids |
|
Pull-ups |
{12}
{13} |
Latissimus Dorsi, Biceps,
Trapezius, Rhomboids, and others |
|
|
|
|
|
Dips
|
{6} |
Triceps, Deltoids, Pectoralis Major (more pectoralis major if doing bar dips) (Less pectoralis major and more triceps if doing bench dips.)
|
|
Lunges |
{5} |
Quadriceps, Hamstrings,
Gluteus Maximus |
|
Exercise |
Description |
Muscles |
|
Squats |
{2} |
Quadriceps, Hamstrings,
Gluteus Maximus |
|
Flying superman |
{3} |
Erector Spinea |
|
Crunches |
{9} {11} |
Rectus Abdominus |
|
