For better flexibility, performance, and injury prevention

DYNAMIC STRETCHES

Swiss-Ball Y

Lie facedown on a Swiss ball with your back flat and your chest off the ball. Your arms should hang down, thumbs forward. Glide your shoulder blades back and down, and lift your arms forward and out until your body forms a Y. Return to the starting position.



Swiss-Ball T

Same starting position as for the Y, but your palms should face forward. Pull your shoulder blades in toward your spine and extend your arms straight out to the sides to create a T with your torso. Return to the starting position.



Swiss-Ball W

Same starting position as for the Y, but bend your arms and squeeze your elbows in toward your ribs. (They should create 30-degree angles to your torso.) Rotate your arms toward the ceiling, squeezing your shoulder blades together. Return to the starting position.



Swiss-Ball L

Same starting position as for the Y, except your palms should face behind you. Lift your upper arms to shoulder height and bend your elbows so that your arms create a pair of L’s. Rotate your forearms upward so your palms face the floor. Retrace the pattern to the starting position.



(Aim for eight to 16 repetitions of each move above every time you work out to strengthen your shoulders.)



Jumping Jacks

Just like grade school. Start with your hands on your hips and your feet together. Raise your hands out to your sides and up overhead as you move your feet out to the sides. Then bring your feet back together and lower your hands to your sides.



Front Lunges

You'll need: A barbell



Starting Position: Grasp the barbell with your hands slightly more than shoulder-width apart, raise it over your head and lower it so it rests across the back of your shoulders. Spread your feet so they're shoulder-width apart. Notes: Make sure your front knee never extends beyond your toes throughout the exercise.



Middle Position: Now step forward as far as possible with your right leg until the top of your right thigh is almost parallel with the floor. Keep your left leg as straight as possible. Notes: Bending your rear knee as your forward foot hits the ground will strengthen your quadriceps. It will also prevent your front knee from extending too far.



The Finish: Step back to the starting position. Repeat with other leg. For a more advanced exercise, do a lunge onto a step.



Side Lunges

Stand holding a pair of dumbbells at your sides. Keeping your feet pointed forward and your abs braced tight, step out to one side and reach the floor with your arms on opposite sides of the lunging knee. Touch the dumbbells to the floor, then push back to the starting position. Do five or six repetitions. (Lunge to the left and right to complete one repetition.



High Knees

In one move, jump as high as you can and bring your knees as close to your chest as possible. Do 10 repetitions at the end of your leg workout, or superset them with squats, performing the two exercises back-to-back with no rest between sets.



Body Weight Squats

You'll need: A barbell



Starting Position: Stand with legs shoulder-width apart. Place the barbell across your shoulders, behind your head. (To keep from slumping, focus on a spot directly in front of you throughout the set.)



Middle Position: Squat slowly until your upper thighs are almost parallel to the floor. (Keep your motion smooth -- don't bounce at the bottom. Don't let your heels come off the ground.)



The Finish: Pause for a second, then stand slowly, pushing up with your legs to return to the starting position. Your knees should be over your toes. On the way up, don't raise your butt faster than your shoulders.

FOAM ROLL

Reach, Roll and Lift

Grab a foam roll and kneel on the floor, with the foam roll running lengthwise in front of you. Place your arms down in front of you with your hands on the foam roll, palms up. Now move your chest toward the floor so the foam roll glides up your arms. Hold when you feel a comfortable stretch along the sides of your torso, then return to the starting position. Do 10 reps.



Foam Hamstring

Place the foam roll under one or both of your hamstrings and let your body glide up and down the roll. For added benefit, try to put all your body weight on the roll. Hold perfect posture throughout.lace the foam roll under one or both of your hamstrings and let your body glide up and down the roll. For added benefit, try to put all your body weight on the roll. Hold perfect posture throughout.



Foam IT Band

This might seem a little uncomfortable, but it's very effective. The iliotibial (IT) band is a thick band of tissue that extends from your hip down over your knee and attaches to your tibia (shinbone). Lie on your side and roll along the foam from your thigh to just above your knee. For greater pressure on your IT bands, stack your legs.



Foam Quad

To work your quadriceps, you'll need to get on top of the foam and roll over the quads - either one at a time or both at once. You'll be surprised at how effective this particular roll is in working out muscle spasms.



Foam Groin

Lie on your stomach, with one leg lifted up toward your shoulder and the roll under that leg. Roll on the inside of your thigh, from your knee to your pelvis.



Foam Glute

Sit on the foam roll and let it work from the back of your thighs to your lower back.



Foam Back

Lie atop the roll and let it glide from your shoulders down to the base of your spine. Keep your tummy tight. You can support your head with your hands, if you want.



Foam Lat

Lie on your side and roll from the side of your lower back up past your armpit.

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