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Minutes of 9/13/06 Meeting

This meeting opened at 7:30 p.m. by Sis. B. Vondra at American Sokol Office in Oak Brook, Illinois. The Pledge of Allegiance was given. The following BOI members were present: John Bazata, Christina Curran, Bev Domzalski, Maryann Fiordelis, Chuck Kalat, Jan Kalat, Matt Kocek, Barb Kucera, Bob Kucera, Juanita LoGiudice, Nancy Pajeau, Kandi Pajer, Tom Pajer, Irena Polashek, Barb Vondra, Howie Wise and Jane Wise. Lynda Bazata was excused.

ANNOUNCEMENTS:
– Birthday greetings: Rich Vachata (9/20), Tom Pajer (10/1) and Buddy Benak (10/10).. Anniversary greetings: Bob and Barb Kucera (8/26); Chuck and Jan Kalat (8/26); and Maryann and Carl Fiordelis (8/9). Get well wishes: Eva Balas. Sympathy: Jane Wise (brother passed away last week).

MINUTES:
– Minutes of the August 9, 2006, meeting were reviewed.
MOTION made by Br. T. Pajer to approve the minutes of the August 9, 2006, American Sokol – BOI Meeting, seconded by Br. B. Kucera and passed.

BILLS:
– Chuck Kalat, USAG Congress expense, 8/16-19/2006 in St. Paul, MN, $542.40.
– Tom Pajer, ASPT bills: photos ($123.36), mailing of photos and thank you cards ($286.76), and adoption pictures ($80.57), total $490.69.
– Chuck Kalat, travel to Sokol USA technical meeting in Pittsburgh, PA, $304.25 (on credit card).
MOTION made by Br. T. Pajer to approve bills, seconded by Br. B. Kucera and passed.

CORRESPONDENCE:
Mail Sent:
– Conference letter to National and District Directors, National 1st and 2nd Assistants and BOI members.
– Letter to Greg Weyers to repay merit award; did not complete 2005-2006 school year.

Mail Received:
– Bud Benak, Mary Cushing’s VHS tape Special Number.
– Tumbl Trak, new product-air floor, www.tumbltrak.com.
– Jean Hruby, 2006-2007 uniform letter, same as last year; may be price changes 1/1/07.
– Patti Komara, www.tumblebear.com.
– Illinois State Judges Cup, postcard; South: 10/7-8/06, Springfield, IL; North: 11/10-12/06, University of Illinois, Chicago, IL; www.ilnawgj.com.
– September 2006 Directors Newsletter.
– Invitations to a variety of gymnastic competitions.
– Hodges Badge Company, 2006 Gymnastics, Cheerleading and Dance Awards Catalog; American Sokol Tots Skill ribbon is pictured in catalog.

E-mails received:
– American Sokol updated Action List and August BOI minutes; posted www.american-sokol/boi/members.
– Christina Curran, Central District Weekend Instructors Course, 9/29 to 10/1/06; forms due 9/15/06.
– Illinois USAG Gymnastics, www.region5.com/illinois.
– Tiffin Mats, specials, www.tiffinmats.com.
– American Council on Exercise, www.acefitness.org, August.
– PE-NEWS, August/September newsletter, www.pelinks4u.org.
– PE4life, DuPage County Institute in Naperville, IL, www.pe4life.org.
– The Presidents Challenge, Fitness is Fun Newsletter, www.presidentschallenge.org, August.
– The Dumpling Newsletter, www.thedumplingnews.com, September.
– USA Gymnastics Fitness, www.usa-gynastics.org/fitness/club_fitness.html.

ASO BOI CHALLENGE
– At this time, members of the BOI brain-stormed to get ideas on how the BOI can raise the annual $5, 000 proposed at the convention. Attached are the explanation and rules of the American Sokol BOI Challenge. For 30 minutes, ideas were brought up and discussed for this challenge. Sis. B. Vondra sent out an e-mail explaining the Challenge; however, not everyone received the e-mail.

YOUTH MEMBERSHIP:
– Renewal, new member list and registration were e-mailed to the 26 units who had active members last year; deadline for return is 11/15/06.
– No income or expense items to report.
– Deadline for current newsletter quiz is 9/15/06; one entry was received to date.
– Sis. M. Fiordelis gave Br. B. Kucera attendance figures; as part of Br. Kucera’s annual report, he will do a comparison of attendance figures vs. youth member registrations.

NEW WING
– No report.
– Br. H. Wise has had no feedback from the committee about participating in meeting discussions.

2006 DISTRICT DIRECTORS CONFERENCE (New York, 10/20-22/06)
– There will be a couple hours of working sessions with Sis. M. Fiordelis and the Strategic Planning Project.
– Sokol USA will have a representative available on Sunday for a presentation regarding the 2007 Slet; possibly see some calisthenics videos.
– The 2009 Slet preparations will be discussed.
– Other ideas have been sent in and time will be set aside for further discussion on these items.
– Reports are due from BOI staff on 9/20/06 to Sis. J. LoGiudice.

OTHER OLD AND NEW BUSINESS:
2009 American Sokol Slet – Ft. Worth, TX
– The dates for the Slet will most likely be the last weekend in June (June 22-28, 2009).
– The Slet Committee began blocking hotel rooms.
– The Committee is planning to make this a big event and not just a Sokol event. All Sokol events should take place at the Convention Center only.
– Holding the Slet at the end of June may again jeopardize attendance by the Eastern District, whose children are still in school at that time. May discuss the feelings of the Eastern District at the Directors Conference concerning Slet attendance.

Strategic Planning Committee Plans
– The Strategic Planning Task Force presented their plan to the Executive Board on 8/26/06; received their approval and support, as well as their approval to present the plan to the Board of Governors and Unit Presidents in November at their meeting.
– The Plan is a five-year plan.
– The new Sokol mission statement was included in the last Directors Newsletter.

Adult Merit Award
– Sis. N. Pajeau reported that no one is coming back to her with any ideas. This project will be discussed at the Directors Conference.
2007 Sokol USA Slet – Pittsburgh, PA, June 28 to July 1, 2007 (Thursday – Sunday)
– Br. M. Kocek has completed the recommended changes to the American Sokol Special Number for the Sokol USA Slet; he will teach the routine to Sokol Chicagoland members and re-film it.
– American Sokol is committed to Sokol USA for a special number.
– Br. C. Kalat attended the Sokol USA Technical Meeting. Confirmed dates of June 28 to July 1, 2007, in Pittsburgh.
– Thursday events are golf tournament, men’s basketball and opening ceremony/welcome event at Kennywood amusement park outside Pittsburgh.
– Friday events are volleyball, fitness challenge; in the evening is an adult banquet, a teen/young adult social and a children’s social.
– Saturday events are all gymnastic competitions during the day, fitness challenge will continue and a dance in the evening (which will not include awards). Awards will be presented after each event.
– Sunday Slet will be held with rehearsal in the morning, performance in the afternoon.
– Sokol USA has a parent and tot calisthenics, which requires one adult for each child; 4 minute routine. This cal was performed at the Slet in Slovakia.
– Children’s cal will be the same as the one tested last year by the Central District with Sis. E. Babka’s amendments and corrections.
– There will be a junior/young adult number, which is an aerobic-type number. This cal is intended for the juniors and any young adults.
– Senior cal will be a Mickey Shramek cal from 1987 in Washington, with some amendments to take out the kneeling and squatting.
– Apparatus competition will be all USAG routines with the addition of a novice routine for the females and the addition of the Sokol Level 2 and 3 for males. Competitions will be for every age group and every level. Masters Women will only be able to do the novice routines; if they compete in another level, the women will compete against younger age groups in that level. There will be no calisthenics event in the competition, and only the gymnastic competitors will be required to perform the calisthenics on the Slet field.
– For the fitness challenge, the 440-run was replaced with a jump rope challenge (double leg jump for as many times in one minute).
– Will welcome small group special numbers.
– The cal texts will be distributed by putting them up on their web site; anyone can access it there. USAG routines can be purchased from USAG. There will be no rhythmics competition. Web site should have all information posted by September 15, 2006 (www.sokolusa.org). DVD of cals is not yet ready.
– Competitions and Slet program will be in the convention center which is a block away from the headquarters hotel; it is attached by an indoor bridge. Volleyball and basketball will be in a high school gym within a 10 minute drive from the hotel.
– Slet program will be inside the Convention Center similar to Indianapolis Slet program.
– Entry fees are unknown at this time.
– Sokol USA spent a large amount of time discussing a Code of Ethics for their instructors; Sokol USA will most likely adopt the USAG Code of Ethics with some minor changes to apply to Sokol. It was suggested American Sokol should also look into this matter.

2006 National Skills Month
– Br. T. Pajer will have everything ready in time for Directors’ Conference in October. Central District Boys’ Skills Day is scheduled for 12/9/06.

2006 Summer Traveling Camps
– Br. T. Pajer would like to discuss opening this camp to kids outside of the Sokol program.
MOTION made by Br. H. Wise to table this discussion until the District Directors Conference to discuss, seconded by Br. T. Pajer and passed.

Other
– Sis. J. LoGiudice issued a letter to a merit award winner who went into the military; no transcript has been received from him. Br. C. Kalat will follow-up on this situation.
– Maryann Fiordelis and Lynn Conrad will be the women’s co-directors for Sokol Detroit.
– Heather Beasley is women’s director and Nancy Beasley is men’s director for Sokol St. Louis.
– Paul Koc (tempus121@hotmail.com) is men’s director for Sokol Stickney.
– Nancy Pajeau has a new e-mail address: njpsfvpld@yahoo.com.
– Sokol West has a new website: www.west-tx.com/sokol.
-Sokol USA web site: www.sokolUSA.org.
– Sokol Tabor web site: www.sokoltabor.org.
– Rome Milan presented a Sokol display at the Gymnastic Association of Texas Congress.
– President’s Council on Physical Fitness & Sports, www.fitness.gov, Summer, 2006; American Sokol signed up as a 50th anniversary partner; click PCPFS 50th Anniversary, click 2006 Health Observances; look up events for the different months. Sokols are encouraged to sign up on their own.
– Family Health & Fitness Day USA: Saturday, September 30, 2006; and Mature Fitness Awards USA Program, www.fitnessday.com.
– America on the Move: www.americaonthemove.org. Celebrate “Steptember.”
– USA Gymnastics: 2004 Olympic Gold Medalist Carly Patterson advanced to third round of Celebrity Duets Fox TV Thursday, 9:00 p.m. Eastern time.
– American Gymnastic: www.American-Gymnast.com, 5% discount code “Congress” expires 10/9.
– Sokol San Francisco Publication: colored picture of Howie and Jane Wise with group on front page.
– National Senior Games Association: www.nsga.com.
– Health & Fitness websites: www.creativewalking.com; www.lightenupillinois.org.; www.walking.about.com; and www.exercise.about.com.
– Sis. I. Polashek suggested the BOI place a memorial in the name of Sokol at Ground Zero while in New York. Sis. J. LoGiudice will look into this possibility.
– Br. H. Wise made a request on behalf of Steve Wise who has an interest in revising some of the course curriculum; it was suggested he talk to the School Board members.
– Br. T. Pajer noted that there is no attendance records from Sokol New York, which makes it difficult to distribute skills cards to Sokol New York.

ACTION LIST:
– Action list was reviewed; an updated copy is posted on the BOI members web site.
The next ASO-BOI meeting will be held at the American Sokol office at 122 West 22nd Street, Oak Brook, IL, on Wednesday, October 11, 2006, at 7:30 p.m. There was no further business to discuss.

Meeting adjourned at 9:15 p.m.

Respectfully submitted,
Beverly R. Domzalski, Secretary

Minutes of 8/8/07 Meeting

This meeting opened at 7:30 p.m. by Sis. B. Vondra at American Sokol Office in Oak Brook, Illinois. The Pledge of Allegiance was given. The following BOI members were present: John Bazata, Mary Cushing, Bev Domzalski, Mary Ann Fiordelis, Allison Gerber, Chuck Kalat, Jan Kalat, Barb Kucera, Bob Kucera, Paul Lebloch, Juanita LoGiudice, Nancy Pajeau (late arrival), Kandi Pajer, Tom Pajer, Irena Polashek, Barb Vondra, Howie Wise and Jane Wise. Christina Curran and Patti Vondra were excused.

ANNOUNCEMENTS:
– Happy Anniversary!: Maryann and Carl Fiordelis 8/9, Chuck and Jan Kalat 8/26 (the Big 40!) and Bob and Barb Kucera 8/26
– Sympathy: Peter Lattanzio’s (DA Sokol) father passed away.
– Staff members, Women’s BOI: Nancy Pajeau and Jan Kalat, assistants; Bev Domzalski and Juanita LoGiudice, secretaries; Irena Polashek, Kandi Pajer, Christina Curran, Patti Vondra, Maryann Fiordelis, Mary Cushing, Barb Kucera, Lynda Bazata, EllenJeanne Schnabl, Sandy Benak and Jane Wise. No response from Lynn Conrad and Beth Kocek.
– Staff members, Men’s BOI: Bob Kucera 1st assistant, Tom Pajer 2nd assistant, Bud Benak, Paul Lebloch, Frank Michalek, Jerry Milan, Edward Schnabl and John Bazata. Matt Kocek will be unable to serve. No response from Buddy Benak.

MINUTES:
– Minutes of the June 13, 2007, meeting were reviewed.
MOTION made by Br. T. Pajer to approve the minutes of the June 13, 2007, American Sokol – BOI Meeting, as corrected, seconded by Br. B. Kucera and passed.

BILLS:
– Juanita LoGiudice (postage for shipping two instructor books and regular postage, $20.95; and office supplies, $47.85), $68.80.
– Creative Design, additional t-shirts ordered “Headed for the Future, ” $70.96.
– Chuck Kalat, USAG membership, $96.00.
– Barb Vondra, USA membership, $111.00.
MOTION made by Br. T. Pajer to approve bills, seconded by Sis. M. Fiordelis and passed.

CORRESPONDENCE:
Mail Sent:
– Self-addressed, stamped envelopes sent to merit award winners who did not return signed receipts. We are waiting for two more to come in. Kelsie Soneson sent a thank you card.
– Sympathy card to Peter Lattanzio.

Mail Received:
– American Sokol Directors Newsletter, August, 2007.
– American Sokol Publication, June, 2007.
– COS Sokol Magazine: June and July, 2007.
– Patti Komara: Packet of specials and new DVD catalog (new logo).
– Hodges Badge Co. flyer (has our Tots Skill ribbon on it).
– AAI: 2007-2008 Equipment Catalog; prices increase 9/1 www.americanathletic.com.
– New Instructor School Certificates and more folders.
– Jan Kalat: Copy of article “The Flight of the Falcon” with President, Larry Laznovsky, featured.
– Repayment of Greg Weyers Merit Award completed – received check for $200.
– All 2006-2007 Merit Award transcripts.
– SBC Athletic Supply: Restoration equipment and repair at www.gymnova-usa.com, scbgymcheer@aol.com.

E-mails received:
– Chris Yatchysyn: 2007 Sokolfest Competition and Tournament Results; 2007 Sokolfest pictures by Charity’s husband Donn at www.teamfred.smugmug.com/Sokol%20USA/343152.
– Sokol Chicagoland Women’s Director Sally Bukovsky: new email address bukovsky4@att.net.
– Sokol Cedar Rapids Co-Women’s Directors: Leah Woodward: new addresss 3041 Circle Hill Ct NE, Cedar Rapids IA 52402 and Annie Prohaska 2401 lst St SW, Cedar Rapids IA 52404 319-373-9519.
– Sokol Los Angeles: website www.SokolLA.org.
– Sokol Switzerland newsletter in Czech.

E-mails sent:
– Action List & Minutes Posted on website, www.american-sokol.org/boi/members.
– Prepared for Barb Vondra the Invitation to the 2007-2008 Women’s Board members.
– Fitness websites passed on to the yahoo group.
– Correspondence with Patti Komara. She will send information for our Conference.

YOUTH MEMBERSHIP:
– Youth membership registration final total for 2006-2007 is 2, 070 youth members.
– Registration materials for 2007-2008 should be out by the end of August, 2007.
– Income: new youth members from Sokol KHB, $5.00.
– Expenses on credit card: prize mailing for last newsletter contest, $9.48. Check is needed for Kandi Pajer for scrapbook materials (postage $127.75, envelopes $85.56, pages $33.80), $247.11. Total expenses: $256.59.
– Br. Kucera did request a transfer of $252.00 from the youth fund to the traveling summer camp; never received a confirmation that this occurred.
– No current activities or contests. August Newsletter will go out during the middle of August.
– Materials and requests for scrapbook pages have been mailed out; a few have come back. It was suggested that the scrapbook pages be added to the web site because not many people get to see it. Br. B. Kucera will check into copying and posting these pages.
– Br. B. Kucera made note that there were no passport stickers given to the American Sokol youth at the Sokol USA Slet.
– Youth ambassador duties are to disseminate information from the National Youth Director to their unit. Br. T. Pajer will check to see if he has actual written guidelines for youth ambassadors. Br. B. Kucera to compile guidelines for responsibilities and expectations of unit youth ambassadors for distribution to unit ambassadors.

NATIONAL EDUCATIONAL DIRECTOR
– Br. C. Kalat received an e-mail from Sis. EllenJeanne Schnabl. Planning a mailing of materials to coincide with the start of classes in September. Anyone interested in receiving Sis. Schnabl’s educational material should contact her to be put on her mailing list.
– Br. Kalat has been including some of Sis. Schnabl’s materials in the Director’s Newsletter. Sis. Schnabl has been expanding the role of education outside of just Czech materials.

NEW WING
– This committee has not met, but they will be meeting in the next month and will provide a report for September.
– Br. T. Polashek has been in contact with Br. M. Wise about the Winter Slet.

2007 NATIONAL INSTRUCTORS SCHOOL – July 16, to July 30, 2007
– Sis. M. Cushing reported that the school went very well. There were 39 students to start, but lost two students and one instructor. A 28 year old student from Sokol West was only able to get one week off from work and only attended for the first week. A student from Sokol USA Monesson was homesick and left on Wednesday of the first week. Br. P. Lattanzio left on Thursday before graduation because of the death of his father. Everyone passed; 37 students graduated. The staff was young and energetic.
– Sis. M. Cushing read a letter received from the Sokol West student, thanking the School for allowing her to attend, spoke about the fun she had and the teaching skills she learned.
– The recipient of the Robert Liptak Award was Jonathan Rus from Sokol Spirit. The Award is a reimbursement of the fee paid for the school, along with a plaque. The staff chose the recipient based on predetermined criteria.
– Sis. J. Wise noted that the school was international because there were two girls from Sokol Canada (Toronto) and that all four Sokol organizations (Sokol USA, DA Sokol, Sokol Canada and American Sokol) were represented at the school. The school staff members were Mary Cushing (director), Peter Lattanzio, Kevin Fitzpatrick, Steven Wise, Gretchen Vencl and Joe Vorlacek. The Instructors-In-Training were Kenny Fron and Sonia Nakonecznyj. Sis. Zitna did a presentation on two different days for one hour.
– Sis. Zitna commented on how impressed she was with the conduct of the students during course. She thought students at COS would never have been that attentive; she was interested in our two-week schedule and the amount of instruction put into that two weeks. She was amazed that these students would give up two weeks of their summer to attend this school.

2007 NATIONAL SOKOL CAMP – July 30 to August 5, 2007
– Br. C. Kalat received an e-mail from Sis. L. Laznovsky about the camp. The camp was a huge success. The group was good and there were no major incidents. One camper visited the hospital, but everything was fine and she was back at camp in a couple of hours. Financials may be a little short; Sokol New York charged camp for food for meals while campers were at their hall (unexpected expense).
– Br. T. Pajer enjoyed the camp; everyone had a great time in New York City.
– There were 44 campers; one girl broke her leg a couple days before camp began and was unable to attend. The staff consisted of Lori Laznovsky, Tom Pajer, Peter Lattanzio, Kevin Fitzpatrick, Matt Carlozzi, Steve Wise and Tammy Gore with counselors Kenny Fron and Ryan Newcomer.
– It was noted that there should be a break between course and camp and not have one event immediately follow the other.
– Br. T. Pajer discussed transportation issues; organizing groups traveling together from a common destination should be encouraged. One problem encountered at camp is that parents show-up at inappropriate times to take their child home because it is inconvenient for the parent to have their child stay at camp for whatever reason. Cell phones were only allowed during certain break times.

OTHER OLD AND NEW BUSINESS:
Summer Traveling Camps
– Br. Pajer reported that the Central District camp went very well. Hosting and registration duties were excellent. Staff members were Tom Pajer, Maria Breidenbach, Kevin Fitzpatrick, Stacey Domzalski and Caitlin Short.
– There were 32 campers present. Barb Kucera coordinated camp for Central District. Kitchen staff did a great job.
– Pictures and videos were taken throughout the weekend. Maria Breidenbach put it into a DVD format and the campers were able to see it. All campers will get a copy of the DVD, with a reminder to register letter and a camp passport sticker.
– There are no other camps scheduled. More units/districts should take advantage of this opportunity. It was suggested that the DVD be shown during the Directors Conference in October.

2009 American Sokol Slet – June 22 to June 28, 2009
– The committee has been talking to the Pam American Gymnastic Union and USAG to determine if they would like to join our event. They are interested and more information will be sent to these organizations.
– Rome and Jerry Milan brought a large display to the Pittsburgh Slet advertising the 2009 Slet; Talon was also present.
– Central District volunteered to test the junior/young adult calisthenics.
Strategic Planning Committee Report
– Currently, there are three teams that are meeting: (1) The personnel team did a presentation to the Strategic Planning Task Force and the Executive Board on the Executive Director position; there will be a teleconference with the Board of Governors tomorrow for their approval. Once approval is received, the job ad will be posted. (2) The programs team will be meeting next week with the Strategic Planning team to present their educational program. (3) The data base team had their first meeting tonight.
– Sis. M. Fiordelis will publish the names of the people on the various SPTF committees.
2007 Directors Conference and BOI Development Conference – October 19-21, 2007, Ft. Worth, Texas
– Br. C. Kalat included information in the August Director’s Newsletter regarding the Development Conference. Br. R. Milan has booked a hotel for $89/night plus tax. There will be some new and different sessions presented by professionals. Any other ideas for topics should be given to Br. C. Kalat.
– The fees are the same as last year for the Conference. The Development Conference will be held at Sokol Ft. Worth, which is a short trip from the hotel. The Director’s Conference portion will begin at 9:00 a.m. on Friday morning. There will be a School Board meeting on Thursday afternoon.
– Juanita will look into registration and room arrangements at the hotel. Formal invitations will need to go out to the outside organizations for the Director’s Conference.
– All reports for the conference are due on September 15, 2007. They should be sent electronically to Juanita by September 15, 2007.
Uniform Committee
– A survey was put in the Director’s Newsletter to get feedback on uniform preference. The due date for this survey is August 17, 2007.
– There have been no recent communications with CL Activewear.
– The Uniform Committee members are Nancy Pajeau, Jean Hruby, Tom Pajer, Allison Gerber, Rome Milan, Howie and Jane Wise, Barb Vondra and Chuck Kalat.
National Skills Month
– Br. T. Pajer will check in with Bob Kucera, Christina Curran and Patti Vondra and then begin putting things together. Cards will be ready by the Director’s Conference. EllenJeanne Schnabl, Ellie Babka and Nancy Pajeau are working on senior skill cards.
World Sokol Federation Meeting
– Br. C. Kalat attended this meeting at the Pittsburgh Slet along with Br. P. Lebloch, Br. J. Milan and Br. L. Laznovsky. The WSF BOI is coming with two new international activities. One event is a test of body flexibility and strength; there would be a final competition in Prague, probably in conjunction with the anniversary of the Czech Republic in the Fall, 2008. The other is a special number type activity for 6-16 member groups; each organization would have a competition within itself to determine its best special number. All numbers would be put onto a DVD (with probably 10 organization numbers on it) and the items on that DVD will be judged; then there will be awards in various different categories, i.e. best number, best costume, etc.

Miscellaneous
– Barb Vondra and Jean Hruby accepted a gift on 6/29/07 during Prague Days at a non-profit breakfast seminar at Northwestern University of a 1948 Slet booklet with postage stamps and signatures of Sokol leaders, some of whom were killed just days after signing this booklet.
– Sokol Chicagoland/Elite Sports Complex hosted USAG Rhythmics team selection competition for Pan American Games in Brazil.
– There was a picture in the local suburban Gazette of local Sokols who participated in Pittsburgh Slet.

Websites
– American Council on Exercise: www.acefitness.org. ACE Fitness Symposium 2007 is in Las Vegas, NV on 9/5/07.
– PE-NEWS: www.pelinks4u.org.
– PE4life: www.pe4life.org.
– The Presidents Challenge: Fitness is Fun Newsletter: www.presidentschallenge.org.
– Turn September into September 2007: www.americaonthemove.org.
– Health & Fitness: www.exercise.about.com.
– USA Gymnastics Fitness: www.usa-gymnastics.org/fitness
– President’s Council on Physical Fitness and Sports e-newsletter: www.fitness.gov/enewsletter/Winter07-execdir-main.htm
– American Society on Ageing & Center for Disease Control: www.asaging.org/cdc
– Sign up for newsletters: www.talk.about.com
– Tiffin Mats: www.TiffinMats.com, monthly specials.
– Gymnastic Training tips: www.gymnasticstrainingtips.com. Links and Resources.

ACTION LIST:
– Action list was reviewed; an updated copy is posted on the BOI members web site.

The next regular ASO-BOI meeting will be held at the American Sokol office at 122 West 22nd Street, Oak Brook, IL, on Wednesday, September 12, 2007, at 7:30 p.m. There was no further business to discuss.

MOTION made to adjourn.
Meeting adjourned at 9:05 p.m.

Respectfully submitted,
Beverly R. Domzalski, Secretary

“Sokol Fitness” Exercises

The Sokol Fitness program of the American Sokol is a general fitness program for people of all ages to improve their health, fitness level, and overall well being.

Click these links for the “Sokol Fitness” Program
“Sokol Fitness” Program         Fitness Tracking Charts         Heart Rate Chart         

Tots, Boys and Girls Fitness Exercises
Warm-up Stretching Arm Strength/ Toning Leg Strength/ Toning Core Strength/ Toning Cardio Cool Down
Juniors and Adults Exercises
Warm-up Stretching Arm Strength/ Toning Leg Strength/ Toning Core Strength/ Toning Cardio Cool Down

Junior and Adult Cooldown Exercises

 

Cool Down

 

 

Exercise Name

Leg Lift Twists

Exercise Code

ACDLLT1

Exercise Description

Lay on back with arms out to side
and legs extended.  Lift one straight
leg up perpendicular to floor.  Twist
body so that leg crosses over to opposite side.  Bend knee in and out, then
twist back and lower leg to repeat on opposite side.

Exercise Variation

Can be done by lifting both legs
into a tuck position and twisting to sides.

Exercise Teaching Hints

Keep back from arching.  Try to keep both arms and shoulders on
ground while twisting.

 

 

Exercise Name

Sitting Hamstring Stretch

Exercise Code

ACDSHS2

Exercise Description

Sit in straddle position.  Lean to one foot to feel stretch in
hamstrings. Repeat on other side.

Exercise Variation

Can also be performed with one leg
bent inward.

Exercise Teaching Hints

Go slowly to feel a stretch and do
not bounce.

 

 

Exercise Name

Angels

Exercise Code

ACDA3

Exercise Description

Lay on back with arms at side and
legs extended.  Slowly go through the
motions of making a snow angel.  Arms
and legs move together simultaneously.

Exercise Variation

Arm motions can be performed while
standing still, or can be done while sitting in a chair.

Exercise Teaching Hints

Relax muscles and take deep breaths.



 

 

Exercise Name

Ring Stretch

Exercise Code

ACDRS4

Exercise Description

Lay on stomach. With hands near
waist, push elbows straight and stretch back.
Bend knees and try to touch feet to head.

Exercise Variation

Perform stretch with elbows
straight and back arched, but do not lift feet.

Exercise Teaching Hints

Go slowly to feel a stretch along
the abdominals.

 

 

Exercise Name

V Stretch

Exercise Code

ACDVS5

Exercise Description

Lay on back with legs extended and
arms at side. Lift legs up towards a pike position, when perpendicular to
ground, lower feet to sides so that legs create a V.  Allow gravity to pull legs down for a
stretch.

Exercise Variation

Can perform stretch for one leg at
a time, or by lifting both up in pike and only lowering one leg to V position
at a time.

Exercise Teaching Hints

Keep back from arching when
holding legs in air.

 

 

Exercise Name

Muscle Relaxers

Exercise Code

ACDMR6

Exercise Description

Lay on back, arms at side and legs
extended.  Inhale and begin with
muscles at neck. Contract and count to 5 then relax.  Move to shoulder muscles, through arms,
abdominals, gluts, and legs.  Hold each
muscle group tightly contracted, then relax fully and move onto next group.

Exercise Variation

Can also be performed sitting in
chair if necessary.

Exercise Teaching Hints

Use this exercise to take deep
breaths and really focus on isolating muscle groups on contraction and
relaxation.

 

 

Exercise Name

Rollouts

Exercise Code

ACDR7

Exercise Description

Begin sitting in the floor on a
tuck position. Roll backwards onto back. Extend legs upward and roll forward
again slowly rolling down spine, hips, and legs, then sit up and touch
toes.  Return to tuck position and
repeat.

Exercise Variation

Begin in tuck position.  Hold legs to chest and roll back and forth
staying in tuck position.

Exercise Teaching Hints

Keep back from arching or going
flat when rolling.



 

 

Exercise Name

Shake Outs

Exercise Code

ACDSO8

Exercise Description

Stand up, feet hip-width
apart.  Start with neck and shoulders and  contract and
relax muscle groups quickly. Add more muscle groups until you are moving all
parts of your body in short quick motions.

Exercise Variation

Move joints at a pace that is
comfortable.

Exercise Teaching Hints

Stay loose and relaxed.

 

 

Exercise Name

Lower Back/Hamstring Stretch

Exercise Code

ACDLBH9

Exercise Description

Lay on back with legs bent. Lift
one leg up and hold thigh to pull towards chest.  Straighten leg and pull up to feel a
stretch in the hamstrings.

Exercise Variation

Perform this stretch as above but
do not straighten leg completely, just enough to feel a stretch.

Exercise Teaching Hints

Keep back from arching when
lifting leg up.

 

 

Exercise Name

Quadriceps Stretch

Exercise Code

ACDQS10

Exercise Description

Lay face down on floor. Bend one
knee and lift foot up toward hips.
Hold position and feel stretch in quadriceps.

Exercise Variation

Only lift foot and bend knee as
far as is comfortable.

Exercise Teaching Hints

Keep hips flat to ground, do not rotate when leg is bent.

 

 

Exercise Name

Frog Pose

Exercise Code

ACDFP11

Exercise Description

Participants begin standing with
palms touching and pressing aginst each other.  Feet a little farther than hip width apart
and knees bend down as low as possible.
Hold position.  Elbows can press
against knees outward to enhance stretch.

Exercise Variation

Exercise can be performed while
sitting on a chair or with slight bend in knees.

Exercise Teaching Hints

Relax muscles.  Legs should be bent as far as possible and
tilted out to side to maximize stretch.
Participants should be instructed to breathe deep and slow to aid in
stretch and relaxation as well.



 

 

Exercise Name

Plough Pose

Exercise Code

ACDPP12

Exercise Description

Participants lay on back with legs
fully extended and arms at sides.  Legs
are lifted over head and brought down to floor over head in back.  Curl toes under and press heels into floor.  Clasp hands together behind back while
resting on floor.

Exercise Variation

Exercise can be performed by using
hands to aid in roll back.  Hands may
hold legs in any position that provides stretch.  Complete roll back to touch feet on floor
is not necessary.

Exercise Teaching Hints

Relax muscles.  Participants should be instructed to
breathe deep and slow to aid in stretch and relaxation as well.

 

 

Exercise Name

Reclining Side Twist

Exercise Code

ACDRST13

Exercise Description

Participants lay on floor on back
with arms straight out to side and knees bent with heels touching gluts.  Drop knees down to one side twisting at
waist attempting to get leg to lay flat on floor, head twists to look in
opposite direction.  Hold.  Repeat on other side. 

Exercise Variation

Exercise can be performed with
slight twist of back.  Knees should
drop down as far as possible and head turned slightly to opposite side. 

Exercise Teaching Hints

Relax muscles.  Shoulders should remain on floor at all
times.  Participants should be
instructed to breathe deep and slow to aid in stretch and relaxation as well.

 

 

Exercise Name

Downward Facing Dog

Exercise Code

ACDDFD14

Exercise Description

Participants begin on all fours,
with knees bent.  Hands push into
floor, lift gluts towards ceiling and knees are fully extended and feet flat
on floor.  Head should be tucked in to
be even with arms.  Hold.

Exercise Variation

Knees can remain bent slightly and
heels may lift off of floor.  

Exercise Teaching Hints

Relax muscles.  Participants should be instructed to
breathe deep and slow to aid in stretch and relaxation as well.

 

 

Exercise Name

Straddle Stand and Lean

Exercise Code

ACDSSL15

Exercise Description

Participants stand with feet
shoulder width apart.  Lean to right
and reach left arm up and over to right to enhance stretch.  Perform on other side as well.

Exercise Variation

Knees can be bent to assist in
stability.  Hands can be placed on hips
and remain there throughout stretch.

Exercise Teaching Hints

Relax muscles.  Reach as far as possible to maximize
stretch.  Participants should be
instructed to breathe deep and slow to aid in stretch and relaxation as well.

 

 

Exercise Name

Extended Side Angle Pose

Exercise Code

ACDESA16

Exercise Description

Participants stand with feet a
little wider than hip width apart and arms at sides.  Right hand is placed behind right ankle,
left arm is extended to ceiling and eyes look up towards ceiling.  Hold.
Repeat on other side. 

Exercise Variation

Participants can rest right elbow
on right knee and reach left arm up to ceiling and hold.

Exercise Teaching Hints

Relax muscles.  Participants should be instructed to
breathe deep and slow to aid in stretch and relaxation as well.  

 

 

Exercise Name

Bridge Pose

Exercise Code

ACDBP17

Exercise Description

Participants lay on back with
knees bent and feet flat on floor.
Arms are slowly raised up over head and heels pressed in floor to get
hips to lift up into a bridge position.
Open hips up as far as possible-hold.

Exercise Variation

Exercise can be performed with
arms down at side and pressing against floor or out at sides to aid in
balance.

Exercise Teaching Hints

Participants should be instructed
to breathe to aid in stretch and relaxation as well.

 

 

Exercise Name

Thera-band Back Twist

Exercise Code

ACDTBT18

Exercise Description

Participants lay on back with arms
out to side and thera-band looped around one
ankle.  Hold ends of thera band in opposite hand of looped ankle and drop that
ankle across body to oposite side.  Thera band should
be pulled to change angle of stretch and aid in flexibility. 

Exercise Variation

Thera-band can be placed around thigh
at knee instead of at ankle-or ends can be held with same hand as ankle/thigh
looped to not allow leg to twist as far.

Exercise Teaching Hints

Hold stretch and relax opposing
musculature.  To get into position go
slow to prevent injury.  Participants
should be instructed to breathe to aid in stretch and relaxation as well.

 

 

Exercise Name

Stability Ball Arch Stretch

Exercise Code

ACDSBA19

Exercise Description

Participants lay backwards over
stability ball.  Arms can reach down to
floor in back and while rocking back and forth-touch hands to floor and then
back to feet.  Head should be tilted
back as far as possible as well.

Exercise Variation

Participants lay backwards over
stability ball.  Arms can reach down to
floor in back to open up chest relax stomach muscles. 

Exercise Teaching Hints

Relax muscles. Back and arms
should be reaching and open as far as possible to maximize stretch.  Participants should be instructed to
breathe deep and slow to aid in stretch and relaxation as well.



 

 

Exercise Name

Whole Body Stretch With Ball

Exercise Code

ACDWBS20

Exercise Description

Participants stand with feet hip
width apart and hands on ball that is just at feet.  Ball is pushed out as far as possible-back
is arched and eyes look up at ceiling-knees straight.

Exercise Variation

Ball should be pushed as far as
possible-do not arch back and knees can be bent slightly.  Hands go out to be on outsides of ball to
gain more stability. 

Exercise Teaching Hints

Relax muscles. Participants should
be instructed to breathe deep and slow to aid in stretch and relaxation as
well. 

 

 

Exercise Name

Back Stretch on Stability Ball

Exercise Code

ACDBSB21

Exercise Description

Kneel behind ball and sit on
heels.  Put hands on ball and roll it
forward, keeping back rounded.  Slowly
roll ball in several directions and feel a stretch in the back

Exercise Variation

Can also be performed from a
standing position to relieve stress of kneeling.

Exercise Teaching Hints

Go slowly and feel a stretch in
all directions.

 

 

Exercise Name

Backstroke with Thera-band

Exercise Code

ACDBT22

Exercise Description

Place band behind back, one end in
each hand.  While standing, feet
hip-width apart, slowly perform arm circles such as a backstroke would be
done.

Exercise Variation

Can be done with thera-band in front of chest or without a band.

Exercise Teaching Hints

Keep band tight enough to feel a
slight stretch.

 

 

Exercise Name

Shoulder Circles

Exercise Code

ACDSC23

Exercise Description

Form a bridge position on a
stability ball or folded mat.  Rest
shoulders on the ball/mat and press hips up.
When balance is established hold arms out to side, palms up with weight
in each hand.  Pull arms together to be
extended in front of chest.  Lower arms
to over head, then slowly circle around to sidearm. Repeat.

Exercise Variation

Can perform without weights. Can
also hold in single positions to allow weights to stretch shoulder.

Exercise Teaching Hints

If moving while holding weights,
go slowly to avoid injury with the resistance.



 

 

Exercise Name

Reach for the Sky

Exercise Code

ACDRS24

Exercise Description

Step up onto stepper with both
feet. Slowly inhale and bring arms up over head.  Slowly raise to
stand on toes and hold.  Exhale and
lower arms, then step down onto floor.

Exercise Variation

This exercise can also be
performed without the stepper

Exercise Teaching Hints

Focus on taking deep breaths and
relaxing.

 

 

Exercise Name

Hamstring Stretch with Medicine
Ball

Exercise Code

ACDHSB25

Exercise Description

Stand with feet hip width
apart.  Hold medicine ball in both
hands and slowly bend forward to feel a stretch in the hamstrings.  Keep ball slightly off the ground to
increase resistance in stretch.

Exercise Variation

Stand with feet hip-width apart
and the medicine ball on the floor between feet.  Bend forward and place hands on the
ball.  Feel a stretch in the hamstrings
and use hands to slowly roll ball forward or backward to increase or decrease
intensity of the stretch.

Exercise Teaching Hints

When holding the stretch, do not bounce.

Junior and Adults Cardio Exercises

 

Cardio

 

 

Exercise Name

I-Step

Exercise Code

ACIS1

Exercise Description

Start with a jumping jack in
place. Take step and close forward. Do another jumping jack, then step and
close backward. Repeat.

Exercise Variation

Can perform this activity with
heel jacks, just lifting one leg to the side and moving arms when a jumping
jack is used.

Exercise Teaching Hints

Begin slowly to become comfortable
with the steps and then increase speed.

 

 

Exercise Name

Speed Ladder

Exercise Code

ACSL2

Exercise Description

Using a speed ladder, hoops, or
other similar materials set up a running area and conduct several short
sprint speed drills such as: springs, two-leg jumps, hops, backward jumps,
etc.

Exercise Variation

Take the activities at a slower
comfortable pace.

Exercise Teaching Hints

Continuous movement should be
encouraged.

 

 

Exercise Name

Jump Series (alternate hops w/
tuck/pike/straddle/turns)

Exercise Code

ACJS3

Exercise Description

Begin by doing small hops in
place, jumping just high enough to make feet leave the ground. On the command
of the instructor, participants will perform a tuck jump, pike jump, straddle
jump, or jump turn, then return to small hops in place.

Exercise Variation

Sit in chair or on a folded
mat.  With knees bend lift legs
simultaneously to simulate jumps and when a command is called, mimic that
movement with legs.

Exercise Teaching Hints

Instructor can vary the order  and timing of
the jumps.  Can also make this into a
game by rotating players “out” (to the back of the rows),   when they make a
mistake and perform the incorrect jump or miss the command.



 

 

 

Exercise Name

Plyos 1

Exercise Code

ACP4

Exercise Description

Skipping: Begin with regular
skips.  Progress to fast skips where the focus is snapping the knee up quickly on
each step. Skip for height taking more time between each step and try to get
as high as possible. Skip backwards focusing on form.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.

 

 

Exercise Name

Plyos 2

Exercise Code

ACP5

Exercise Description

Jumps: Begin alternating forward
jumps with straight jumps in place. Then progress to backward jumps. Turn to
face one side and do lateral jumps (body in straight position, body will just
move sideways instead of forward).  Be
sure to go both directions.  Then plant
feet together and use arms to swing and generate momentum to “jump”
forward.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

The best way to do this in a large
group is to have everyone stand in a line facing front and go simultaneously
after a demonstration from the instructor.

 

 

Exercise Name

Plyos 3

Exercise Code

ACP6

Exercise Description

Shuffles: Shuffle across the gym
in both directions (knees slightly bent, arms out for balance, quickly move
feet together and apart).  Shuffle in
both directions trying to get high off of the ground. Then perform both a
quick and slow carioca step. Carioca steps are shuffles in which the back leg
alternates and crosses in front of and behind the leading leg.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

The best way to do this in a large groups is to have everyone stand in a line
facing front and go simultaneously after a demonstration from the instructor.



 

 

 

Exercise Name

Plyos 4

Exercise Code

ACP7

Exercise Description

Jumps: Find a line on the floor
and do short quick jumps over the line back and forth then side to side.
Using a folded mat or step perform sideways jumps onto and off of the mat.
This should not be too high.  With a
greater height, stand on the floor behind the mat and jump (feet together)
onto the mat.  While on the mat and
jump out forward and land in half-squat position.  From half-squat perform another jump forward.  Repeat.

Exercise Variation

Work at a comfortable speed.

Exercise Teaching Hints

Focus on proper technique when landing, do not lock out knees or ankles.

 

 

Exercise Name

Jump Rope

Exercise Code

ACJR8

Exercise Description

Jump rope up and down the length
of the gym hopping on both feet at the same time.  Can also do different variations: skipping,
double jumps, jumping backwards, on one foot, crossovers, etc.

Exercise Variation

Jump rope in place at a
comfortable pace.

Exercise Teaching Hints

Do not try to go so fast jumps are
missed. Work for accuracy before speed.

 

 

Exercise Name

Kicks with Hop

Exercise Code

ACKH9

Exercise Description

Repeat straight-legged kicks
alternating legs.  Perform a small hop
in between kicks to develop a rhythm.

Exercise Variation

While standing in one place,
perform repeated straight-legged kicks quickly while keeping good form.

Exercise Teaching Hints

Keep torso upright.  If not doing hops during the jumps, focus
on the height of the kicks.



 

 

 

Exercise Name

Cardio Kick Box

Exercise Code

ACCKB10

Exercise Description

Participants perform series of
punches and kicks in combinations from Cardio Kick Box Arm and Leg Warm
Up.  Punches and Kicks should be
performed at a quick pace and with intensity. 
Movement of entire body should be stressed.

Exercise Variation

Punches can be done without
shifting hips and lunging, but intensity of punch should be maintained.  Kicks can be performed low and a chair or
other balance aid may be used. 

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be
used.

 

 

Exercise Name

Stair Climb

Exercise Code

ACSC11

Exercise Description

Participants climb up and down
stairs, mats can be used instead. 
Variations such as high knees, heels up in back and stepping sideways
up and down stairs should be imcorporated as
well.   

Exercise Variation

Stepping can be performed without
stairs or mats-can be performed on bare floor.

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be used
as well. 

 

 

Exercise Name

Ball Handeling/Passing-Lower
Body

Exercise Code

ACBHP12

Exercise Description

Participants pass ball with
feet.  Participants are instructed to
jog while dribbling ball with feet.  Can
pass ball to a partner by kicking ball and stopping (or trapping) it with
foot before kicking back.  Can then try
without trapping ball by just passing back and forth.  Can then pass with inside of foot and
outside of foot.   

Exercise Variation

Exercise can be performed while
walking.  Can also simulate dribbling
and passing.

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be used
as well.



 

 

 

Exercise Name

Ball Handling/Passing – Upper Body

Exercise Code

ACBHP13

Exercise Description

Participants are instructed to
dribble a ball with their hands while jogging.  Can then perform a (push) pass to chest of
partner.  Can also bounce pass-increase
creativity by having ball ounce two times before partner catches, etc.  Use all different sizes and types of balls.

Exercise Variation

Exercise can be performed while
walking.  Can also simulate dribbling
and passing.

Exercise Teaching Hints

Pace and intensity should be high
throughout exercise.  Music can be used
as well.

 

 

Exercise Name

Frog Jumps

Exercise Code

ACFJ14

Exercise Description

Participants are instructed to
squat down and touch floor, jump high, extending legs and reaching arms up,
then land back in squat position. 
Jumps should be done one right after another.

Exercise Variation

Jumps can be performed at low
intensity by jumping small and low. 
Can also be done by lifting only heels off the floor and not toes.

Exercise Teaching Hints

Work on extending legs off floor,
pushing toes against floor to maximize muscle contraction.

 

 

Exercise Name

Cross Counrty
Ski Simulation

Exercise Code

ACCCS15

Exercise Description

Participants begin by jumping to a
deep lunge position and reaching opposite arm up in front and same arm
slightly pushing back behind body. 
Jump and switch feet and arms. 
Continue switching for an extended period of time.  Should also hold and press knees bent and
straight while reaching arms and engaging all muscle groups. 

Exercise Variation

Step forward and backward to
perform lunge so as not to compress joints. 
During hold, do not press, but squeeze all muscles in legs and press
arms to enhance workout.

Exercise Teaching Hints

Instructor should incorporate
music to make exercise exciting and help with pace and intensity.



 

 

 

Exercise Name

Jogging

Exercise Code

ACJ16

Exercise Description

Participants jog around the gym at
a moderate pace.  Instructor can call
different intensity to change up exercise-such as sprint, slow, and/or
moderate pace.  Also have them lift
knees high in front, heels up in back and kick legs out to sides. 

Exercise Variation

Speed walking can be done instead
of jogging.  Concentrate on heel strike
and roll out along side of foot and push off toes.  Same types of change ups can be done with
intensity and leg positions as well.

Exercise Teaching Hints

Music can be used to keep  intensity high
and maintain excitement throughout exercise.

 

 

Exercise Name

Marching Cardio

Exercise Code

ACMC17

Exercise Description

Participants perform marching
around gym to music.  A fast pace group
of songs must be used.  Follow the
leader should be used for this exercise.

Exercise Variation

Slower music and calling of
commands can be used.

Exercise Teaching Hints

Participants should be instructed
to swing arms to aid in increasing heart rate and cardiovascular work.

 

 

Exercise Name

Thera-band Chair Exercise

Exercise Code

ACTCE18

Exercise Description

Participants begin with thera band loosely tied in a loop around both
ankles.  Step out to side and bring
other foot in and reverse.  Can do in
many variations-Can also step forward and back and on an angle as well.    

Exercise Variation

Participants may also perform this
warm up with thera band around thighs just above
knee. 

Exercise Teaching Hints

Continous stepping at a quick pace should
be stressed.  Music can be used as
well. 

 

 

Exercise Name

Jog Stability Ball Exercise

Exercise Code

ACJSB19

Exercise Description

Sitting tall on stability ball
with feet in front and arms behind head, lift knees
up one at a time at a quick pace. 

Exercise Variation

Exercise can be done with legs
wider apart and arms out to side or holding onto ball to aid in stability.

Exercise Teaching Hints

Feet should be planted firmly on
ground and all muslces should be engaged to succeed
at exercise.



 

 

 

Exercise Name

Step Touch Stability Ball Exercise

Exercise Code

ACSTB20

Exercise Description

Participants sit tall on stability
ball with feet straight out front and arms behind head.  Right foot should be moved out to the right
and left foot back to meet it lifting bottom slightly to roll ball along with
you.  Repeat to opposite side.  Steps should be performed rapidly but with
control.

Exercise Variation

Exercise can be performed with
smaller steps and hands touching ball at sides. 

Exercise Teaching Hints

Feet should be planted firmly on
ground and all muscles should be engaged to succeed at exercise.

 

 

Exercise Name

Quick Sits on Stability Ball

Exercise Code

ACSB21

Exercise Description

Begin sitting on stability ball,
feet forward, hip-width apart.  Arms
straight out in front of body.  Perform
several quick repetitions of standing up and returning to a sit position.

Exercise Variation

If necessary, hands can be used to
hold the ball for increased balance and assistance to stand up.

Exercise Teaching Hints

Keep torso upright.  Can use the ball to gain some assistance in
bouncing back to standing. Be sure that knees do not rotate internally.

 

 

Exercise Name

Steps with Arm Reach

Exercise Code

ACSAR22

Exercise Description

Hold one end of the thera band in each hand. 
Place the center of the band behind the back, at shoulder level.  Arms should be bent, lifted at sides,
similar to a ready-to-punch position. 
Feet should be hip-width apart. 
Take a small step forward with left foot, pull right arm across front
of body and extend elbow, as left arm bends in and lowers slightly.  Return to start position and repeat on
opposite side.

Exercise Variation

This can be performed without the
resistance of the thera-band, or by keeping the
band in front of the chest instead of behind the back.

Exercise Teaching Hints

Be sure to keep the band tight
enough to feel resistance on the reach..



 

 

 

Exercise Name

Step Ups with Arm Movements

Exercise Code

ACSU23

Exercise Description

Using a mat or stepper perform basic steps on and off while combining a series of
arm movements while holding weights. 
Start with elbows bent, hands in at chest, straighten out to side,
bend in, straighten out to front, bend in, straightend out overhead, repeat.

Exercise Variation

Perform the arm movements at a
manageable pace without combining the step ups.

Exercise Teaching Hints

Keep the tempo high enough to keep
heart rate high.  Consistently doing
arm motions will increase heart rate.

 

 

Exercise Name

Step Kicks

Exercise Code

ACSK24

Exercise Description

Step one foot onto stepper.  Lift other foot and bring knee up as in a
high marching position.  Touch opposite
elbow to that knee.  Place lifted foot
back on ground and step down with other leg. 
Then repeat on opposite leg.

Exercise Variation

Step up onto stepper with both
feet, one at a time.  Once standing on
stepper, lift one knee and try to touch opposite elbow to knee.  From this position, return that foot to
stepper and then step back down to floor with opposite foot first

Exercise Teaching Hints

Do not lean forward when touching
elbow to knee.  Maintain a steady
rhythm.

 

 

Exercise Name

Jogging Tosses

Exercise Code

ACJT25

Exercise Description

With medicine ball in hands, jog
in place and toss ball up in the air and catch it.

Exercise Variation

Hold medicine ball in hands and
jog in place. Stop to toss ball up in air and catch it every 30 seconds then continute jogging. 
Eliminate ball tosses if necessary.

Exercise Teaching Hints

Ball tosses do not need to be
high, just about 6-12 inches is sufficient.

Juniors and Adults Core Strength/Toning Exercises

 

 

Exercise Name

Half Extension Obliques

Exercise Code

ACSHEO1

Exercise Description

Begin in sit-up position and sit
up halfway.  Rotate torso to one side,
middle, other side, middle, repeat.  Remain elevated for several repetitions.

Exercise Variation

Perform one set and then
rest.  Can also hold in half-extension
position with torso in one direction, then rest and repeat in opposite
direction.

Exercise Teaching Hints

Use abdominal muscles to maintain
position and try to keep neck from bending forward, want it to be in line
with the rest of the spinal column.

 

 

Exercise Name

“Hundreds”

Exercise Code

ACSH2

Exercise Description

Lay on back with legs extended and
arms resting alongside body.  Sit up so
that back is slightly lifted off ground, arms should be off of ground, palms
facing down.  While maintaining this
body position, perform quick short movements up and down with the hands, only
moving a couple inches.  The idea is
that you perform a “hundred” quick movements before resting.  This does not have be
taken literally.

Exercise Variation

Maintain the body position with
the arms off of the ground as well, but do not perform the
“hundred” reps.  Or perform
the “hundred” reps while sitting in a pike position or standing.

Exercise Teaching Hints

Should feel muscles firing in the
abdomen as well as in the upper arms.

 

 

Exercise Name

Reverse Sit Ups

Exercise Code

ACSRSU3

Exercise Description

Lay on back with arms crossed over
chest.  Bend knees and use abs to lift
legs up to chest and then lower without touching the ground.  Repeat several times.

Exercise Variation

Perform as above but place arms
out to side for additional stability and to help lift legs up.  Rest between repetitions.

Exercise Teaching Hints

Do not arch back. If having
difficulty keeping legs together when lifting, cross ankles.



 

 

 

Exercise Name

Reverse Hyperextensions

Exercise Code

ACSRH4

Exercise Description

On a folded mat or table, lay with
abdomen on surface and legs hanging over the end.  Keep legs and ankles together and lift up
in air and hold.

Exercise Variation

Lay flat on floor and lift legs
up.

Exercise Teaching Hints

If pain is felt in back, do not
lift legs up as high.

 

 

Exercise Name

Spell ABCs with legs

Exercise Code

ACSABC5

Exercise Description

Participants lay on back and lift
legs in air.  Back should remain flat
against ground and knees and feet pressed together.  Using toes as an imaginary
“pencil” spell the letters of the alphabet.  Make letters as large as possible, writing capital
and lower case letters.

Exercise Variation

Alternate legs to reduce pressure
on lower back.

Exercise Teaching Hints

Do not arch back when lifting feet,   Keep back
rounded.  Must make letters as big as
possible to get maximum benefits.

 

 

Exercise Name

Partner Stand/Sit Together

Exercise Code

ACSPSS6

Exercise Description

Sit in pairs, back to back on the
floor with elbows hooked at sides. 
Partners must work together to stand and then sit back down while
keeping arms locked.

Exercise Variation

Exercise can also be done sitting
facing one another, knees bent, toes adjacent to partner’s.

Exercise Teaching Hints

Movements should be performed
slowly and with control in sync with partner.

 

 

Exercise Name

360 Handoffs

Exercise Code

ACSH7

Exercise Description

Stand back to back with a partner
and take a step apart.  One partner has
a ball/bean bag.  Both partners turn to
their right sides and keeping feet stationary, twist to hand off item, then twist to left side to exchange again.

Exercise Variation

This can also be done as a 180
exchange standing back to back with one partner twisting to left side and the
other twisting to the right.

Exercise Teaching Hints

Keep feet stationary and rotate
hips as little as possible.



 

 

 

Exercise Name

Bicycle Sit-ups

Exercise Code

ACSBS8

Exercise Description

Begin in sit up position and lift
feet off of ground, with knees bent, shins should be parallel to ground.  Perform a sit up and reach the opposite
elbow to opposite knee.  Should be done
in quick repetition so that leg movements mimic pedaling a bicycle.

Exercise Variation

Perform the situp
with feet in the air, but do not do the simultaneous leg movements.

Exercise Teaching Hints

Do not arch back and try to
perform as quickly as possible.

 

 

Exercise Name

Oblique Sit-ups

Exercise Code

ACSOS9

Exercise Description

Lay down in sit up position.  When performing the sit-up, twist torso so
that opposite elbow meets opposite knee.

Exercise Variation

Sit in a pike position.  Put hands behind head and twist torso from
side to side. 

Exercise Teaching Hints

Try to keep upper body in line and
not move one section more than another.

 

 

Exercise Name

Hanging Leg Lifts

Exercise Code

ACSHLL10

Exercise Description

Hanging on bar, have participants
lift legs up in a pike position and reach toes as high as possible (goal
should be to touch toes to bar).  Then
relax back to hang.  Repeat
simultaneously.  Can also do just a
static pike hold as well with feet parallel to floor.

Exercise Variation

Exercise can be done in a tuck
position.

Exercise Teaching Hints

Motion must be performed slowly
and with control.

 

 

Exercise Name

Bridge Ups

Exercise Code

ACSBU11

Exercise Description

Participants lay
on their back, bend knees to put feet flat on floor.  Keeping shoulders on floor they are
instructed to tighten their legs and gluts to lift their hips to full
extension.  Relax.

Exercise Variation

Exercise can also be performed on
a chair with hands on edge of seat and feet on floor.

Exercise Teaching Hints

Participants may have trouble
lifting high enough, have them lift toes off floor and concentrate on digging
heels into ground.  Movements should be
performed slowly and with control. 



 

 

 

Exercise Name

15-15-15s

Exercise Code

ACSF12

Exercise Description

Participants perform the following
series of exercises in a row without resting-1.Pike ups-can be done from a
lay on floor and feet and shoulders come up and touch toes at top or just
laying on back with feet in air and hands reaching up and touching toes.  2.Leg extensions-start with shoulders
slightly off ground, legs straight out to horizontal without touching floor,
then lift legs up to ceiling, bend knees into chest and then extending back
to horizontal.     3.  Leg flexions-start with shoulders slightly
off ground, knees bent in to chest, legs then extend
up to ceiling, lower to horizontal without touching floor and knees bending
up to chest again.  15 repetitions
should be performed of each.                      

Exercise Variation

Exercise can be performed with
hands resting under gluts.  Can also be
performed on an incline mat.  Rest when
needed.

Exercise Teaching Hints

Participants should concentrate on
maintaining a tight body position throughout. 
Goal is to perform without stopping in between repetitions or
exercises.

 

 

Exercise Name

Side Bridges

Exercise Code

ACSSB13

Exercise Description

Participants lay on side with legs
extended and balance on bent elbow and forearm for support. Keeping legs
extended lift hip off of ground and hold body in a plank position.

Exercise Variation

Exercise can be performed by
leaning with one arm on a mat or chair instead of lying on floor.

Exercise Teaching Hints

Focus on keeping body as straight
and tight as possible.  Squeezing all
muscles helps to maintain balance.

 

 

Exercise Name

Leg Throws

Exercise Code

ACSLT14

Exercise Description

Participants are paired with a
partner for this exercise.  One partner
lays on ground on back with feet in air.  Partner two stands with ankles on either
side of head so partner can grab legs. Partner two pushes legs down to floor  while partner
one resists-doesn’t allow feet to touch floor and brings back to starting
position. 

Exercise Variation

Exercise can be performed without
feet being pushed by partner.  Leg can
be slowly lowered as far as possible and lifted back up by own muscle
contraction.

Exercise Teaching Hints

Can push feet straight down and
side to side to incorporate more muscle groups. 



 

 

 

Exercise Name

Alternating Toe Touches

Exercise Code

ACSATT15

Exercise Description

Participants lay on back with legs
straight and arms behind head.  Lift
one leg to ceiling and reach opposite hand to touch foot.  Relax and repeat lifting opposite leg and
reaching with other hand.  Do a number
of repetitions while alternating legs and arms for every other lift. 

Exercise Variation

Lay with arms apart and legs
apart, lift one leg straight up and reach opposite hand to touch foot. Lower
back down and repeat with other leg and hand.  

Exercise Teaching Hints

Perform exercise slowly and with
control.  Concentrate on remaining
tight throughout full range of motion to gain maximum benefits.

 

 

Exercise Name

Super Man

Exercise Code

ACSSM16

Exercise Description

Participants begin on all fours on
knees.  Left arm and right leg are
lifted up to be parallel to floor. 
Hand and foot should be stretched as far away from core as
possible.  Then relax back down to
resting position.  Perform a number of
repetitions with that arm and leg, then switch. 

Exercise Variation

Exercise can be performed while
lying on stomach on floor.  Raise opposite arm and leg and hold, then bring back to
relaxed position. 

Exercise Teaching Hints

Participants should be instructed
to keep chin down and eyes on floor to prevent excess arch of back and
compression of spine.  Movements should
be done slowly.

 

 

Exercise Name

Hip Lifts

Exercise Code

ACSHL17

Exercise Description

Participants lay on floor with
toes lifted up to ceiling.  Hands may
be placed out to sides or behind head. 
Lower abdominal muscles are contracted to raise toes up towards
ceiling and then relaxed.  Can also
perform small pulses at top of contraction. 
Repeat.  

Exercise Variation

Exercise can be performed with
hand under hips, or on lower stomach to concentrate on the lower abs
performing work.  Can also hold static
position at top of contraction.

Exercise Teaching Hints

Upper body and neck should be
relaxed to aid in focus on lower abs. 



 

 

 

Exercise Name

Thera-band Pike Lifts

Exercise Code

ACSTPL18

Exercise Description

Participants lay on back on
floor.  Thera-band
looped and hooked on big toes and open ends held in hands under back.  Legs should begin straight, fully extended
and touching ground.  Lift legs up to
be perpendicular to floor and lower back down, do not let feet touch floor
between repititions.  Can also Pulse just before touch
ground.  Do a number of
repetitions.  Can also do by holding thera band out to side with one hand and dropping feet to
opposite side.  Do a number of
repetitions and repeat on opposite side. 

Exercise Variation

Exercise can be performed with
legs bent or with thera band just below knees-or
closer to core.  Can do these
suggestions using all variations mentioned above.

Exercise Teaching Hints

Exercise should be performed
slowly to reduce risk of injury. 

 

 

Exercise Name

Back Lift Stability Ball Exercise

Exercise Code

ACSBSB19

Exercise Description

Participants begin with shoulders
and neck on stability ball looking up at ceiling.  Feet should be planted on bench or
mat.  Gluts and back muscles are
engaged to lift hips up to be even with shoulders.  Can be held in a static position or
repetitions can be performed.

Exercise Variation

Exercise can be performed with
feet on floor instead of on bench. 
This assists in stability of exercise. 

Exercise Teaching Hints

The farther the ball is placed
away from center the more unstable and more work exercise requires. 

 

 

Exercise Name

Arch Up Stability Ball Exercise

Exercise Code

ACSAUB20

Exercise Description

Participants begin by laying on their stomach over the stability ball.  Hands are clasped onto a weight that is
held tightly to chest.  Lift upper body
to extend and be in a straight line with lower body over the ball.  Repeat.

Exercise Variation

Exercise can be performed without
weight, or can be held in static position with or without weight. 

Exercise Teaching Hints

Feet can be placed in a wider
stance to aid in stability.



 

 

 

Exercise Name

Opposite Arm/Leg Lifts

Exercise Code

ACSOALL21

Exercise Description

The stability ball should be
underneath the torso/stomach region with hands touching supporting
position.  Lift left arm and right leg
while using the other arm and leg to balance. 
Lower back to ground and switch.

Exercise Variation

Instead of using both the arm and
leg at the same time, just use one arm, then the other arm, then one leg,
then the other leg.

Exercise Teaching Hints

Go slowly trying to maintain a
solid position while moving arms and legs.

 

 

Exercise Name

Thera-band Crunches

Exercise Code

ACSTC22

Exercise Description

Lay on back with hips and knees
flexed so that feet are off the ground. 
Wrap the center of the band over the upper shins (right below the
knee) and cross at the back of the knee. 
Hold one end of the band in each hand and place arms at side for
support.  Lift knees upward bringing
hips off of the floor.  Slowly lower
back to ground and then repeat.

Exercise Variation

Perform exercise as described
above but do not cross the band behind the knees, simply loop over the top of
the shins and then hold in hands.

Exercise Teaching Hints

Keep lower back rounded and be
careful not to arch once hips are lifting off of ground.

 

 

Exercise Name

Tree Trunk Chop

Exercise Code

ACSTTC23

Exercise Description

Begin standing with feet hip-width
apart, one weight in each hand holding them together with arms extended
forward at shoulder height. Keep hips facing forward and rotate torso to one
side and bend towards ground (do not allow arms to sag).  Weights should go to about hip-height and
then rotate back up to beginning position. 
Repeat and rotate to opposite side.

Exercise Variation

Begin in same starting
position.  First movement will be to
rotate trunk sideways.  Keep hips
forward and twist torso to one side. 
From there, bend forward to bring weights down to hip-height.  Then stand back up, rotate to front and
repeat on opposite side.

Exercise Teaching Hints

Focus on executing with proper
posture to get maximal benefit and reduce risk of injury.



 

 

 

Exercise Name

Elevated Crunches

Exercise Code

ACSEC24

Exercise Description

Sit in a pike position with heels
on the step.  Cross arms over chest and
slowly lean back to end up almost laying on the ground.  Before laying
down, sit back up to a pike position.

Exercise Variation

Begin laying flat with feet
propped up on step, legs can be bent or
straight.  Use abdominal muscles to
sit-up and lay back down.

Exercise Teaching Hints

Do not arch back and be sure to
use abdominal muscles to generate movement.

 

 

Exercise Name

Russian Twist Sit Ups

Exercise Code

ACSRTS25

Exercise Description

Begin in sit-up position with
medicine ball in both hands near chest but not resting on it, knees bent,
feet resting flat on the floor. 
Perform a sit up and when about halfway up, begin to twist so that by
the time the sit up is completed, the upper body is facing the side and the
ball is on the outside of the bent knees. 
Lay back down and repeat twisting in opposite
direction.

Exercise Variation

Begin in sit-up position with
medicine ball in both hands near chest but not resting on it, knees bent,
feet resting flat on the floor. 
Perform a basic sit-up with the ball in hands.  When in the “up” position, then
twist the upper body so that the ball is to the outside, twist back to
straight position and then lay down. 
Repeat and twist in opposite direction when up.

Exercise Teaching Hints

Use the abdominal muscles to
create force, do not lead by thrusting arms forward
to create momentum.

Juniors and Adults Leg Strength/Toning Exercises

 

Leg Strength/Toning

 

 

Exercise Name

Plie‘ Squats

Exercise Code

ALPS1

Exercise Description

Stand with feet a little more than
hip-width apart.  Put hands on hips,
out to sides or out forward for balance. 
Slowly lower into squat and stand back up.  Repeat.

Exercise Variation

Using the same technique, remain
in squat position instead of the repeated plie‘ and
stand.

Exercise Teaching Hints

Keep upper body straight  and do not let knees lead out over
toes.

 

 

Exercise Name

Squat Kicks

Exercise Code

ALSK2

Exercise Description

Begin standing with feet
together.  Squat down.  Upon standing, kick foot forward keeping
leg straight, then squat back down. Repeat with
other foot.  Continue to do kicks to each side and backward.

Exercise Variation

Perform kicks in each direction
without squatting in between.

Exercise Teaching Hints

Focus on keeping torso upright and
legs straight.

 

 

Exercise Name

Calf Raises

Exercise Code

ALCR3

Exercise Description

Stand on the edge of a mat with
heels hanging off of the mat.  Raise up on toes as high as possible then relax so that
heels actually drop lower than the edge of the mat.  Repeat.

Exercise Variation

Perform the calf raises standing
on the floor.

Exercise Teaching Hints

Do several repetitions, but do not
bounce in between.  Be sure that each
raise is its own movement.



 

 

 

Exercise Name

Depth Jumps

Exercise Code

ALDJ4

Exercise Description

Begin standing on top of a
mat.  Jump straight up in the air,
using arms to create additional momentum. 
Upon landing jump forward onto the floor, landing with bent knees.
Perform another straight jump to complete the repetition.

Exercise Variation

Jump up and then forward on the
floor instead of from a mat.

Exercise Teaching Hints

Emphasize proper landing
technique.

 

 

Exercise Name

Leg Balance Series

Exercise Code

ALLBS5

Exercise Description

Begin in a squat. Stand up with
arms to side. Keep arms here for whole sequence. Step forward into a
lunge.  Straighten forward leg and lift
back leg into a scale. Bend knee of lifted leg into a curl position, then
straighten knee lifted knee, bend lunge knee, return to standing and squat
down.  Repeat for other leg.

Exercise Variation

Start from standing,
lift one leg up in back to a scale. 
Curl up knee, then straighten and lower to standing.

Exercise Teaching Hints

Go slowly and focus on keeping
proper posture and balance.

 

 

Exercise Name

Quad Contractions

Exercise Code

ALQC6

Exercise Description

Sit in a pike position, legs
extended, feet together.  Contract quadriceps muscles so that knees
are straight.  Flex feet so that toes
are pointed up and in contraction, try to make heels lift off the
ground.  Hold for 10 seconds then
relax.

Exercise Variation

Can also perform quadriceps
contractions while sitting in a chair and lifting legs up to parallel.

Exercise Teaching Hints

Focus on isolating the quadriceps
muscle group to contract.

 

 

Exercise Name

Toe Lifts

Exercise Code

ALTL7

Exercise Description

Stand with feet flat on the
ground, near something to hold onto for balance.  Lift toes up off of the ground and hold.
Will feel stretch in back of calf and will be working anterior lower leg
muscles. Relax and repeat.

Exercise Variation

Can perform this exercise while
sitting in a chair by extending legs out straight and pulling toes upward
towards ceiling.

Exercise Teaching Hints

Work to feel the stretch in the
back of the leg.



 

 

 

Exercise Name

Glut Bridge

Exercise Code

ALGB8

Exercise Description

Lay on back with knees bent.  Cross arms over chest. Lift hips up off of
ground and hold.

Exercise Variation

Perform as above but use arms at
side for additional support.

Exercise Teaching Hints

Use not only the leg muscles but
also the core for stability.

 

 

Exercise Name

Thigh Adduction

Exercise Code

ALTA9

Exercise Description

Lay on side, supporting with lower
elbow. Bottom leg extended straight, top leg bent and pulled up toward chest,
knee resting on ground.  Lift straight
leg about 6 inches up off of the ground in short repetitions.

Exercise Variation

Can also be done with top leg bent
and foot resting on floor in front of straight leg.

Exercise Teaching Hints

Should feel muscles on inside of
thigh working during this exercise. 
Use core muscles to maintain balance.

 

 

Exercise Name

Fire Hydrants

Exercise Code

ALFH10

Exercise Description

This exercise is done in four
parts simultaneously-on hands and knees (all fours)-1. Lift one leg up
parallel to floor and knee bent to 90 degrees. 2. Keep leg lifted and extend
straight.  3.  Bend leg back to position number 1.  and 4. bring leg back down to resting position.  That is one repetition. Can also use ankle
weights.    

Exercise Variation

Exercise can be performed by just
holding action leg out to side and lifting while extended.  Repetitions can be performed or held in
static position.  Can also be done
while standing and lifting leg up to side. 

Exercise Teaching Hints

Motion must be performed slowly
and with control.



 

 

 

Exercise Name

Wall Sits

Exercise Code

ALWS11

Exercise Description

Participants sit against wall with
back up against wall-thighs parallel to ground, knees bent at 90 degrees,
lower legs parallel to wall and ankle joint at 90 degrees.  Have participants squeeze knees tightly
together for 10 seconds. 

Exercise Variation

Exercise can be performed by
sitting on a chair and standing up slightly and holding that position.  Make sure knees are not past toes-want
knees even with ankles. 

Exercise Teaching Hints

Back must be straight and against
wall.  Can hold longer if too easy or
add more repetitions if needed. 

 

 

Exercise Name

Squats

Exercise Code

ALS12

Exercise Description

Participants stand with feet hip
width apart.  Concentrate on
leaning/pushing back.  Squat should go
as low as 90 degrees or so thighs are parallel to floor.  Squeeze all muscles while exercise is being
performed.  As legs press down, arms
raise up and help keep weight on heels in back .  As stand up arms lower back down.

Exercise Variation

Exercise can be performed with a
balance aid such as a chair or a cane. 

Exercise Teaching Hints

Squat towards back, pushing bottom
to floor behind, knees should never go over toes. 

 

 

Exercise Name

Leg Lift Circles

Exercise Code

ALLLC13

Exercise Description

Participants sit on floor with
feet out front in pike position and hands on floor next to thighs.  Perform leg lift with straight legs.  Also, sit in straddle with hands in middle
on floor.  Tilt back and lift feet off
floor with straight legs-can hold position or perform circles with legs going
outward and inward. 

Exercise Variation

Can perform by just holding legs
lifted.  Can also bend knees.

Exercise Teaching Hints

Movement should be performed
slowly and with control.



 

 

 

Exercise Name

Cross Jumps

Exercise Code

ALCJ14

Exercise Description

Tape crosses on floor or use a
line on gym floor.  Have participants
jump front to back and side to side simultaneously.  This should be done with one foot at a
time.   

Exercise Variation

Same benefits can be received from
just standing on one foot and holding a balance.  Can add difficulty by standing on a softer
more unstable surface. 

Exercise Teaching Hints

Jumps should be low and
controlled. 

 

 

Exercise Name

Inside Side Lying Leg Lifts

Exercise Code

ALISLL15

Exercise Description

Participants lay on side with arms
in a relaxed position and for stability. 
Top leg in bent behind bottom leg, foot resting flat on floor.  Bottom leg is bent, at top of lift extend
knee and squeeze all leg muscles, bend knee again and slowly lower back to
resting position.  Can also perform
with pulses at top of contraction and/or with a static hold.  Repeat on same side for a number of
repetitions.  Then perform on other
side. 

Exercise Variation

Exercise can be performed while
leg is either straight or bent only. 
Can also hold in static position.     

Exercise Teaching Hints

Lift heel up with inside of ankle
reaching towards ceiling. 

 

 

Exercise Name

Lying Side Leg Lifts

Exercise Code

ALLSL16

Exercise Description

Participants lay on side with arms
in relaxed position and for stability. 
Top leg does the motion-bend knee and lift
leg while keeping knee and foot as horizontal as possible, then extend leg,
then bend leg back to horizontal position and back to relax position.  Repeat for a number of repetitions on same
leg, then switch legs. 

Exercise Variation

Exercise can be performed without
extension. 

Exercise Teaching Hints

When extending leg, knee should
never be locked.  When straightening
knee squeeze all leg muscles, but never fully straightened to prevent
injury. 



 

 

 

Exercise Name

Heel Lift Backs

Exercise Code

ALHLB17

Exercise Description

Participants begin by starting on
all fours on knees.  One leg is lifted
up in back, fully extended and as high as possible, then knee is bent while
in air toe flexed and pressed up, then knee extended
again, then back down to resting position. 
Repetitions should be performed on one leg, then perform on opposite
leg.  

Exercise Variation

Exercise can be performed with
active leg bent the entire time.  Heel
should be lifted up towards ceiling.

Exercise Teaching Hints

Head should not be lifted up, do
not want to put stress on spine, so eyes should be focused on floor.

 

 

Exercise Name

Thera-band Thigh Lifts

Exercise Code

ALTTL18

Exercise Description

Participants lay on side with arms
in a relaxed position and for stability. 
Thera-band is looped around ankles.  Lift top leg up in air and perform
repetitions on that leg.  Can also
perform static hold and/or pulses at top to gain benefits.  Can also bend knees and perform lifts to
incorporate muscle groups in a different way. 
Perform exercise on opposite leg as well.

Exercise Variation

Exercise can be performed with thera-band around thighs-or closer to core.  

Exercise Teaching Hints

Exercise should be performed
slowly to reduce risk of injury. 

 

 

Exercise Name

Thera-band Leg Extensions

Exercise Code

ALTLE19

Exercise Description

Participants begin by standing
with thera-band tied in a loose loop around both
ankles.  Leg lift is
performed with one leg lifting straight and toe
up as high as possible
against resistance.  Perform
repetitions on same side.  Repeat on
other side.

Exercise Variation

Exercise can be performed while
sitting.  Sitting on a chair or bench
with knees bent at 90 degrees, tie thera– band in a
loose loop around both ankles like above.  Leg lift is performed with one leg lifting
to full extension.  Perform repetitions
on same side.  Repeat on other side. 

Exercise Teaching Hints

Knee should not be locked at top
of lift-this can cause injury to joint. 
As finish lift, squeeze all leg muscles and hold for a second without
knee locked to prevent injury. 



 

 

 

Exercise Name

Hamstring Heel Curl With Stability
Ball

Exercise Code

ALHHCB20

Exercise Description

Participants lay on back on floor
with legs extended and heels on ball. 
Slowly bend knees up so heels almost touch gluts. Then slowly extend
legs back down to starting position. 

Exercise Variation

Exercise can be performed by just
holding the ball stationary with heels on ball and knees bent with heels
almost touching gluts.  Arms can be
placed out to the side for more stability.

Exercise Teaching Hints

Hamstrings should always be firing
as well as core muscles to aid in success of exercise.   

 

 

Exercise Name

Laying Lunges

Exercise Code

ALLL21

Exercise Description

Lie on back with stability ball at
feet.  Place one heel on top of ball
and bend opposite leg so that foot is at about the knee.  Use arms at sides to support and lift hips
putting weight on bent leg and balancing opposite leg on ball.  Hold then lower and repeat.

Exercise Variation

Perform the laying lunge while
keeping the straight leg on the ground (without using the stability ball).

Exercise Teaching Hints

Try to keep back from arching when
lifting up.  Place majority of weight
on bent leg.

 

 

Exercise Name

Thera-band Calf Press

Exercise Code

ALTCP22

Exercise Description

Sit on the floor in a pike
position.  Hold the ends of the thera-band and place the middle of the band around (NOT
looped) the sole of the foot.  Bend
elbows and pull band tight to create resistance.  Push the sole of the foot down towards the
floor flexing/relaxing the calf muscle. 
After several repetitions switch feet.

Exercise Variation

Follow the same technique as
described above but use both feet simultaneously to reduce tension on the
individual legs.

Exercise Teaching Hints

Pulling the band tighter towards
the body or wrapping the ends of the band around the hands will create
greater tension and more resistance for the muscles to work against.



 

 

 

Exercise Name

Walking Lunges

Exercise Code

ALWL23

Exercise Description

Holding weights down at either
side of body, begin by lifting one knee up so thigh
is parallel to ground.  Step forward
into a lunge with the lifted knee (create a 90 degree angle at the
knee).  Once in stable lunge position,
raise arms in front first to shoulder level, then up over head.  Lower arms to shoulder level at sides then
down to hang at sides.  Step to close
bringing back leg up and then repeat on opposite side.

Exercise Variation

If just starting off, perform this exercises as described above but do not use the
weights.

Exercise Teaching Hints

Use slow definitive movements and
do not allow knees to lead out over toes.

 

 

Exercise Name

Stair Squats

Exercise Code

ALSS24

Exercise Description

Stand on the edge of the stepper
with one foot on the stepper one foot on the ground.  The leg on the stepper will be the base
leg.  Slowly straighten base leg to
nearly full extension, then lower until opposite foot is about one in from
ground, then straighten leg again.  Try
not to touch the ground between repetitions

Exercise Variation

Begin with one foot on stepper and
the other on the ground as described above. 
Straighten leg slowly and then bend until toes touch ground.  Give a very slight push with toes and
straighten base leg again then repeat.

Exercise Teaching Hints

Try not to lean forward or to the
side when lowering foot to the floor. 
Keep knee over ankle, do not let knee go far out in front of toes when
squatting.

 

 

Exercise Name

Walk & Rotate Lunges

Exercise Code

ALWRL25

Exercise Description

Holding medicine ball in front of
body, arms extended, begin by lifting one knee up so thigh is parallel to ground.  Step forward into a lunge with the lifted
knee (create a 90 degree angle at the knee). 
Once in stable lunge position, lower arms slightly so that the
medicine ball is at waist height and slowly twist torso toward  forward leg then back to front.  Step to close bringing back leg up and then
repeat on opposite side.

Exercise Variation

Perform the lunges as described
above but do not twist while in the lunge position.  Instead, once the back leg steps to close,
then rotate the torso to both sides while in a standing position

Exercise Teaching Hints

Focus on making a 90 degree angle
at the knee on each lunge, do not let the knee lead out over the ankle.  Also try to keep arms extended.

Juniors and Adults Arm Strength/Toning Exercises

 

 

Exercise Name

Climbing Pushups

Exercise Code

AACP1

Exercise Description

With a mat in front of the hands,
begin in a pushup position.  Perform
one pushup and then move hands one by one onto the mat and perform another
pushup.  Then “climb” hands
back down to floor and repeat.

Exercise Variation

This can be done by holding in a
plank position and “climbing” hands up to mat and holding, then
moving hands back down to floor without performing the pushups.

Exercise Teaching Hints

Keep back straight.  Mat should be place immediately in front of
hands so that feet can remain stationary.

 

 

Exercise Name

Down Down Up Up

Exercise Code

AADU2

Exercise Description

Begin in pushup position.  Perform a pushup and then take one hand and
bend elbow to reposition body weight to balance on a forearm, then move so
that both forearms are on the ground. 
Balance in that position before returning to a standard pushup
position.

Exercise Variation

This can be done as described
above but with bent legs.

Exercise Teaching Hints

Keep back straight and use muscles
of core to improve stability.

 

 

Exercise Name

Walkout Pushup

Exercise Code

AAWP3

Exercise Description

Start from standing and bend over
to touch toes.  Put hands on ground and
walk out taking steps with hands out toward a full pushup position.  Complete 5 pushups then walk back up.

Exercise Variation

This can be done from a kneeling
position also.

Exercise Teaching Hints

Go slowly and take small
“steps” to maintain posture and prevent falling on stomach.



 

 

 

Exercise Name

Balance Tosses

Exercise Code

AABT4

Exercise Description

With a partner or in a group,
perform toss/catch while balancing on one leg. Change positions, can be leg
lift in front, to side, scale position, squat, etc.

Exercise Variation

Stand on one leg and gain balance
then toss a ball or bean bag in the air to yourself and catch.

Exercise Teaching Hints

Focus on balance first, then on
the toss and catch

 

 

Exercise Name

Triceps Pushups

Exercise Code

AATP5

Exercise Description

Begin in pushup position, but
unlike a regular pushup, put your hands together, thumb to thumb and index
finger to index finger.  Lower into
pushup position and push back up to start. 

Exercise Variation

Perform as described above but use
bent legs for the pushup.

Exercise Teaching Hints

This exercise uses the triceps
muscles. Be sure to isolate that group.

 

 

Exercise Name

Gap Pushups

Exercise Code

AAGP6

Exercise Description

Place two mats or steps far enough
apart that you can put one hand on each mat and be in a comfortable position
to perform a pushup.  With the hands
elevated on the platforms, perform a pushup going as low as possible, then
return to start position.

Exercise Variation

Perform as described above but use
bent legs for the pushup.

Exercise Teaching Hints

Make adjustments to platform
placements if positioning is not comfortable.

 

 

Exercise Name

Wheelbarrows

Exercise Code

AAW7

Exercise Description

Perform wheelbarrow walks with
partner.

Exercise Variation

If unable to walk forward, have
partner hold feet and balance in wheelbarrow position.

Exercise Teaching Hints

Take slow steady steps.  Partner holding ankles should not rush the
one balancing on their hands.



 

 

 

Exercise Name

Wall Pushups

Exercise Code

AAWP8

Exercise Description

Stand next to wall, one arm
stretched out to side, feet an arm’s length away from the wall.  With hand against wall, bend elbow and lean
in towards wall, then push back up to neutral position.

Exercise Variation

Can also be performed facing the
wall with both hands used simultaneously.

Exercise Teaching Hints

Keep feet stationary when
performing this exercise.

 

 

Exercise Name

Table Top Arm Lifts

Exercise Code

AATTA9

Exercise Description

Begin in table top position.  After balance is established, lift one arm
and reach toward the ceiling.  Lower
that hand back down and shift weight to raise opposite arm toward ceiling.

Exercise Variation

Hold table top position.  If possible, lift hands to shift weight
from one arm to the other, even if not reaching toward the ceiling.

Exercise Teaching Hints

Try to keep hips from sagging
while in table top position.

 

 

Exercise Name

Push Ups

Exercise Code

AAPU10

Exercise Description

Participants begin in a push up
position.  Bend elbows as low as possible.  Hold, bring back to push up position.  Repeat for a number of repetitions.  Can put feet up on mat or bench to increase
difficulty.

Exercise Variation

Participants lay on floor, knees
bend up so feet in air.  Place hands at
sides next to shoulders.  Extend arms
until straight. As straighten arms, knees remain bent.  Can also just hold in plank position.

Exercise Teaching Hints

Exercise should be performed
slowly to reduce risk of injury.  

 

 

Exercise Name

Empty Can

Exercise Code

AAEC11

Exercise Description

Participants stand with arms at
side, thumbs touching thighs, lift hands up at fourty five degrees and finish
in frontarm outward position with thumbs down.  Drop arms down slowly back to side.  Repeat. Resistance such as free weights,
soup cans or anything that can be hand held can be used.

Exercise Variation

Exercise can be performed by just
holding the empty can position. 
Movement does not have to be performed.

Exercise Teaching Hints

Movements should be slow and
controlled.  

 

 

Exercise Name

Side Shoulder Raise

Exercise Code

AASSR12

Exercise Description

Participants stand with arms at
side.  Arms are raised to sidearm,
lifted up to uparm outward and then 
carefully lowered back down to rest at sides.  Repeat. Can also add resistance such as
free weights, soup cans or anything can hold in hand comfortably.

Exercise Variation

Can be performed without going
above sidearm.  Can also be performed
by just holding side arm position.

Exercise Teaching Hints

Exercise should be performed
slowly and with control. 

 

 

Exercise Name

Hanging Dip

Exercise Code

AAHD13

Exercise Description

Participants hang between parallel
bars or dip bar and perform dips.  Body
should remain straight and elbows should bend as far as possible.

Exercise Variation

Participants sit on floor or hang
on bar with knees bent and feet on floor or on bar in front of hands. Place
hands behind back, palms down with fingertips facing feet.  Lift bottom off floor  or as high as possible- bend elbows as far
as possible then straighten.  Can also
bend elbows minimally or hold in static position. 

Exercise Teaching Hints

Movement should be performed
slowly and with control.

 

 

Exercise Name

Bicep Supinate Curl

Exercise Code

AABSC14

Exercise Description

Participants use free weights or
thera band to perform these strength exercises.  Arms start down touching side of thigh,
knuckles to the back.  As bend elbow
and hand comes up, twist forearm to get knuckles to almost touch
shoulders.  As lower down, turn forearm
back to neutral positon and knuckles face back again.  Repeat for a number of repetitions.

Exercise Variation

Exercise can be performed without
weight and/or by just holding static position. 

Exercise Teaching Hints

Exercise should be performed
slowly and with control. 



 

 

 

Exercise Name

Tricep Dips

Exercise Code

AATD15

Exercise Description

Participants sit on floor with
feet in front, knees bent with feet flat on floor and hands in back, fingers
facing forward.  Elbows are bent down
as far as possible, then straightened back to resting position.  Hips should remain tight so that gluts do
not touch floor.

Exercise Variation

Exercise can be performed while
holding bent arm position.  Hold with
elbows as bent as possible. 

Exercise Teaching Hints

Participants should hold static
position as long as possible.  When
performing dips, elbows should remain as close to body as possible. 

 

 

Exercise Name

Chin Ups

Exercise Code

AACU16

Exercise Description

Participants begin hanging on bar
with fingers facing forward or back. 
Elbows should bend and chin brought up to be just above bar.  Slowly relax to straighten elbows.  Repeat. 

Exercise Variation

Participants should hold with bent
elbows and chin at bar.  Hold as long
as possible. 

Exercise Teaching Hints

Hands can face forward or
backward, both should be implemented into the workout.  Movements should be slow and
controlled.  No “bouncing”
should be allowed.

 

 

Exercise Name

Tricep Side Holds

Exercise Code

AATSH17

Exercise Description

Participants begin in a push up
position.  Perform an elbows-in push
up-then, with extended elbows, one arm is lifted off floor and raised up
towards ceiling.  Hold, bring back to
push up position.  Repeat for a number
of repetitions and repeat on other side. 

Exercise Variation

Exercise can be done without
performing actual push up.  Can hold
push up position in static hold and perform twist reaching towards ceiling
and back down to push up position. 

Exercise Teaching Hints

When performing push up, make sure
to keep elbows in.  Squeeze all arm
muscles while performing hold and twist to get maximum benefits. 



 

 

 

Exercise Name

Thera-band Tricep and Lat Pulls

Exercise Code

AATTL18

Exercise Description

Thera-band is hooked over a chin
up bar, ladder or some device that is above heads of participants.  With one hand-thera-band is grabbed in
frontarm with fully extended arm.  Pull
thera-band down to reararm and hold. 
Then return to frontarm and repeat. 
Do a number of repetitions on one arm then switch. 

Exercise Variation

Participants may perform both arms
at same time by grabbing one end of thera- band in one hand and other end in
other hand.  Elbows can be slightly
bent during range of motion of exercise as well.

Exercise Teaching Hints

Exercise should be performed
slowly to reduce risk of injury.  Arms
should be in close to side and not away to gain maximum benefits. 

 

 

Exercise Name

Stability Ball Tricep Dips

Exercise Code

AASBD19

Exercise Description

Participants begin with hands on
bench and feet balancing on stability ball. 
Dips are performed by bending elbows as far as possible and then
straightening arms. 

Exercise Variation

Exercise can be performed by
holding the dip position (elbows bent as far as possible) with feet balancing
on stability ball and hands on bench. 
Holding this position with straight elbows also provides tricep muscle
strength as well. 

Exercise Teaching Hints

Movements should be slow and
controlled to gain maximum benefits. 

 

 

Exercise Name

Thera-band Bicep Curls

Exercise Code

AATBC20

Exercise Description

Participants stand with loop of
thera-band under foot and both open ends of thera-band in one hand fully
extended.  Elbow should be fixed at
side and elbow bends to bring hand up towards shoulder.  Then relax and bring back down to full
extension.  Perform repetitions on same
side.  Repeat on other side. 

Exercise Variation

Exercise can be performed with
loop under feet and open end of one side in thera-band in one hand and other
end in other hand.  Bicep curls
performed with each hand at same time.

Exercise Teaching Hints

Elbow should never move from side
of body.  Isolate bicep muscles by
squeezing core and not allowing any other part of body to move-only
elbows. 



 

 

 

Exercise Name

Stability Ball Pushups

Exercise Code

AASBP21

Exercise Description

Use the stability ball as a base
for the hands and hold the body in a plank position, elbows extended.  Slowly lower into a pushup position then
straighten arms again.

Exercise Variation

Put the ball underneath the thighs
and place hands on the floor with arms extended so that body is in a pushup
position.  Bend and straighten arms to
complete a pushup.

Exercise Teaching Hints

Begin by focusing on creating a
strong foundation for the plank position before working on completing the
pushups.  This not only works the arms,
but muscles in the core must be used to hold the position as well.

 

 

Exercise Name

Thera-band French Press

Exercise Code

AATFP22

Exercise Description

Stand on one end of the thera-band
and hold the other end in the hand on the same side.  Put bicep alongside head, arm bent elbow
pointing at the ceiling and fist holding the band to the back.  Slowly extend elbow and push hand towards
ceiling, keeping the tricep facing forwards. 
Lower arm by bending elbow and then repeat.  Switch sides after completing repetitions.

Exercise Variation

Sitting in a pike position, place
the middle portion of the Thera-band underneath you and grip each end of the
band with hands.  Place biceps
alongside head as described above. 
Raise both arms simultaneously by extending elbow then lower and
repeat.

Exercise Teaching Hints

Keep upper arms in stationary
position alongside the head with the triceps facing forward.  The only major movement should be the
bending of the elbows.

 

 

Exercise Name

Reverse Butterflies

Exercise Code

AARB23

Exercise Description

Begin standing with one weight in
each hand, feet hip-width apart.  Bend
at hips and lean forward slightly. 
Hold arms to front with slight bend in elbows (just enough so that they
are not locked straight).  Pull arms
out to sides leading with triceps maintaining the slight bend in the
elbows.  Lift arms until elbows are
even with shoulders and then relax.

Exercise Variation

Can be performed without the
weights.

Exercise Teaching Hints

Try to envision the scapulae (shoulder
blades) coming together while performing this exercise.



 

 

 

Exercise Name

Reverse Pushups

Exercise Code

AARP24

Exercise Description

Sit in a pike position in front of
the step.  Put heel of hand on the step
on the outsides of your body with elbows bent.  Lift body off of floor and hold in plank
position.  Lower back down to pike and
then repeat several times (like with a normal pushup) before sitting on
ground.

Exercise Variation

Perform the exercise as described
above but simply hold the plank position and then sit for a rest before the
next repetition.

Exercise Teaching Hints

Try to keep elbows tucked in
towards body instead of letting them flare out.  Use core muscles to improve stability in
plank position.

 

 

Exercise Name

Sit-Up Passes

Exercise Code

AASUP25

Exercise Description

Take turns with a partner.  One partner begins in the sit-up position
with the medicine ball resting on the floor over their head.  This partner performs a sit up and when in
the “up” position, then passes the ball overhead to the partner.  The partner tosses the ball back and the
receiver then lifts the ball up over their head and slowly lowers back down
to resting position.  Then bring the
ball to the chest, sit-up, perform a chest pass, receive the ball back from
your partner and then lower into resting position. 

Exercise Variation

Slowly go through the movements as
described above but do not perform the passes in between the situps.

Exercise Teaching Hints

Try to keep the back from arching
while performing the sit-ups and do not thrust arms forward to create
momentum.

Juniors and Adults Streching Exercises

 

 

Exercise Name

Shoulder Stretch

Exercise Code

ASFSS1

Exercise Description

Put both arms behind back and
clasp hands.  Bending slightly forward,
lift arms toward ceiling to feel a stretch. 
Use a partner to help if needed.

Exercise Variation

Can be done one arm at a time with
the assistance of a partner to hold arm/torso in proper position.

Exercise Teaching Hints

Go slowly to feel stretch without
pain.

 

 

Exercise Name

Neck Stretch

Exercise Code

ASFNS2

Exercise Description

From standing position, drop one
ear to shoulder on same side, using hand to pull head down in that
direction.  Repeat in opposite direction
as well as to front and back.

Exercise Variation

Perform stretch as above without
added the increased pressure from using hands to press head down.

Exercise Teaching Hints

Be sure to feel stretch and not
pain.  Do not roll neck in circles, only go forward and backward or side to side.

 

 

Exercise Name

Calf Stretch

Exercise Code

ASFCS3

Exercise Description

From a push up position (can arch
back to relieve pressure of supporting weight with arms), lift one leg off of
the ground and push the heel of the opposite foot towards the floor.  Feel a stretch in the back of the lower
leg.

Exercise Variation

Stand against the wall and put the
ball of one foot up against the wall, and push forward slightly to feel a
stretch in the lower leg.

Exercise Teaching Hints

Be aware that the hamstrings will
also stretch in these movements and be sure not to pull those muscles trying
to get a stretch in the calves.



 

 

 

Exercise Name

Hip Flexor Stretch

Exercise Code

ASFHFS4

Exercise Description

Stand with right foot forward, leg
bent, left knee on ground behind. 
Right foot should be in front of right knee.  Try to push hips to ground.  Repeat on opposite side.

Exercise Variation

Laying on back, lift one leg up and bend
knee to chest. Hold leg to chest with arms.

Exercise Teaching Hints

Focus on keeping hips in line, not
rotating.

 

 

Exercise Name

Back Scratchers

Exercise Code

ASFBS5

Exercise Description

Lift one arm up over head and bend
elbow so hand is behind neck.  Lift
opposite arm up behind 
back
to clasp the hand over head.  Switch sides.

Exercise Variation

Life one arm up over head and bend
elbow so hand is behind neck.  Use
opposite hand to help push this elbow down for increased stretch.  Repeat on opposite arm.

Exercise Teaching Hints

Should feel a stretch in the
triceps.  Try to keep torso upright
while stretching.

 

 

Exercise Name

Glut Stretch

Exercise Code

ASFGS6

Exercise Description

Sit with legs extended forward.
Bend left leg and pick up right foot, cross ankle over top of left knee.  Gently push right knee forward to feel
stretch.

Exercise Variation

Can also be done by laying down and lifting up the bent (left) leg and pulling
it toward the chest.

Exercise Teaching Hints

Stretch should be felt in gluteal muscles.

 

 

Exercise Name

Ankle Flexion

Exercise Code

ASFAF7

Exercise Description

From standing, shift weight to one
foot and roll ankle in all directions, keeping the ball of the foot on the
ground.

Exercise Variation

Sit in a chair or on the ground
and bend knee up towards body, then use hands to facilitate rotation of
ankle.

Exercise Teaching Hints

Move ankle in all directions to
ensure a complete stretch.



 

 

 

Exercise Name

Arch Back

Exercise Code

ASFAB8

Exercise Description

From kneeling, lean backwards,
look back with head and arch back. 
Arms should hang down at sides so that hands are near feet when in
arched position.

Exercise Variation

Sit up very straight in a chair
and lift arms up over head, feet flat on floor.  Slowly lean and arch back to feel stretch.

Exercise Teaching Hints

Carefully lean back slowly to
avoid injury.

 

 

Exercise Name

Hamstring/Quad Combo Stretch

Exercise Code

ASFHQC9

Exercise Description

Begin in kneeling position.  Pick up left leg and place it forward with
foot further out than knee.  First lean
into front leg to feel stretch in hip. 
Then lean back and sit on back leg, straightening front leg to feel
stretch in hamstring. Kneel up once more and this time lift back foot up and
hold ankle to feel stretch in quad.

Exercise Variation

Break down the individual
stretches so that they aren’t done as a series.

Exercise Teaching Hints

Keep good technique when
transitioning from the different stretches.

 

 

Exercise Name

Straddle Stretch

Exercise Code

ASFSS10

Exercise Description

Participants should sit with legs
in straddle position-Reach arms down towards right foot.  Do same to left foot as well as down in the
middle-try to get elbows on floor, chin on floor or belly on floor. 

Exercise Variation

Stretch can be done with one knee
bent.  The leg that remains straight is
the one the hand reaches towards. 

Exercise Teaching Hints

Maintain a straight leg as reach
toward toe.  Stretch should be done
slowly to reduce possiblity of injury. 

 

 

Exercise Name

Pike Stretch

Exercise Code

ASFPS11

Exercise Description

Participants should sit on floor
with knees straight.  Instruction is to
reach fingertips as far down legs as possible. Reach past toes.   

Exercise Variation

Stretch can be performed while
standing.  Reach down towards toes and
hold. 

Exercise Teaching Hints

Keep knees as straight as
possible.  If can’t keep knees
straight-ease up a little until knees can get straight.



 

 

 

Exercise Name

Back Twist

Exercise Code

ASFBT12

Exercise Description

Participants sit on floor with
legs out front-bend right knee up, take left arm and place it across body on
opposite side of right knee and twist body outward to right.  Hold. 
Switch and repeat on other side. 

Exercise Variation

Stretch can be performed while
standing.  Reach arms around back to
aid in stretch.

Exercise Teaching Hints

Adjust hands and use elbow to
press against knee to aid in increasing stretch.

 

 

Exercise Name

Cat Stretch

Exercise Code

ASFCS13

Exercise Description

Participants are istructed to sit on knees and sit on heels.  Arms stretch straight out front and try to
touch chin on floor.   

Exercise Variation

Stretch can be performed while
standing and arms pressing against wall or table.  Press shoulders down to hands, elbows,
shoulders and back are in one straight line.

Exercise Teaching Hints

Instructor can increase stretch by
having participants lift bottom higher in back-arching back and lifting eyes
towards ceiling.  Arms should remain
straight.

 

 

Exercise Name

Quad Stretch

Exercise Code

ASFQS14

Exercise Description

Participants stand-can hold onto something for balance-bend one knee up in back,
grab with hand and hold. 

Exercise Variation

Stretch can be performed by
holding ankle with a towel or placing foot up on a chair in back. 

Exercise Teaching Hints

To increase stretch-pull foot up
in back and extending thigh towards back. 
Can also grab opposite ear with opposite arm to aid in balance.

 

 

Exercise Name

Side Lunge

Exercise Code

ASFSL15

Exercise Description

Participants start in a squat
position with hands on floor.  Reach
right foot out as far as possible to side. 
Arms are on inside of legs-elbow of bent leg puts pressure on knee towards
outside to enhance stretch. 

Exercise Variation

Exercise can be performed by
standing and leaning on a chair or table and stretching leg out as far as
possible.

Exercise Teaching Hints

Knees should be pressed away from
midline of body to increase stretch.



 

 

 

Exercise Name

Wrist Stretch

Exercise Code

ASFWS16

Exercise Description

Participants sit or stand and
press palms of hands together-keeping hands in close to chest and pressing
heel of hand down as far as possible to achieve maximum stretch.  Flip hands down and touch backs of hands
together and adding pressure.  Can also
press hands individually. 

Exercise Variation

Stretch can be achieved by
interlocking fingers and making circles with wrists and loosening wrist joint.

Exercise Teaching Hints

Participants must not put too much
pressure on joint-if pain is felt too much pressure has been applied.  Goal is to feel a stretch, not pain.

 

 

Exercise Name

Hamstring Stretch

Exercise Code

ASFHS17

Exercise Description

Participants lay on floor on
back.  Both legs
should be extended, one leg is lifted and ankle or shin clasped with hands
and lifted as far as possible. Perpendicular to the floor is a good goal, but
ultimate goal should be to touch toe to floor next to ear.  Toe can also be flexed to deepen
stretch.  Hold and repeat on other leg.

Exercise Variation

Stretch can be done by bringing
knee up bent and pulling knee in to chest as far as possible.

Exercise Teaching Hints

Stationary leg must remain
straight and hips should remain on floor. 

 

 

Exercise Name

Chest Stretch With Thera-band

Exercise Code

ASFCS18

Exercise Description

Participants grab looped thera-band in either hand with thera-band
behind back.  Arms are raised to be
parallel with floor and try to get reararm
outward.  Change arm angle to receive
stretch desired. 

Exercise Variation

Participants may hook thera– band at elbows in back and raise
to parallel with floor if possible. 

Exercise Teaching Hints

The farther away from core thera band is makes stretch more difficult.  Perform stretches slowly so do not add
stress on musculature. 



 

 

 

Exercise Name

Lateral Ball Stretch

Exercise Code

ASFLBS19

Exercise Description

Participants lay on side on stability
ball.  Right hand is placed on floor
for stability and left arm at side. 
Both feet should be placed on floor for stability.  Repeat on other side-Hold.

Exercise Variation

Exercise can be performed also
with left arm reaching over head and stretching as far as possible.  Right knee can also be bent and placed on
floor to increase stretch. 

Exercise Teaching Hints

Side, arms and legs should be
relaxed to aid in full stretch of musculature.  

 

 

Exercise Name

Stability Ball Back Stretch

Exercise Code

ASFSBB20

Exercise Description

Participants lay on back and  reach arms up
over head, knees straight and arch back over ball.  Can also rock back and forth from hands
back to feet.  This ensures an arch in
back and stretch of musculature.

Exercise Variation

Exercise can be performed with
hands at sides, knees bent and feet on floor. 
Relax back over ball.

Exercise Teaching Hints

Stomach musculature should be
completely relaxed to gain benefits from stretch. 

 

 

Exercise Name

Stability Ball Hamstring Stretch

Exercise Code

ASFSBH21

Exercise Description

Laying on back place heels on ball.  Bend knees and pull heels in toward gluts
while lifting hips off of ground.

Exercise Variation

Laying on back place heels on ball.  Use arms for support and lift hips up as
high as possible.

Exercise Teaching Hints

In either variation, a stretch
should be felt in the hamstring muscles. 
Use arms to provide additional support.

 

 

Exercise Name

Thera-band Shoulder Stretch

Exercise Code

ASFTSS22

Exercise Description

Hold one end of the thera-band in each hand. Begin with some tension in the band, arms extended front, parallel to the ground.  Slowly raise arms over head and complete
simultaneous arm circles so that the thera-band
ends up behind the back.  Rest briefly
then circle arms to bring band forward again.

Exercise Variation

Use the above described exercise
but if the stretch becomes too great as the arms circle over head and to
back, bend one elbow to relax some of the tension in the band and decrease
the intensity of the stretch.

Exercise Teaching Hints

This stretch should be done slowly
and carefully.  Do not continue if the
stretch becomes painful.  Modify the
technique or relax the tension in the band.

 

 

Exercise Name

Y Stretch with Weights

Exercise Code

ASFYSW23

Exercise Description

Begin with arms at side, weight in
each hand.  Slowly lift to uparm outward and lean slightly backward, continuing to
lift arms behind head (elbows should remaind straight).

Exercise Variation

Can be performed without weights.

Exercise Teaching Hints

Should feel a stretch in the back
as well as in the muscles of the shoulder and arms.

 

 

Exercise Name

Side Lunge on Step

Exercise Code

ASFSLS24

Exercise Description

Place one foot on stepper (to the
side of body) and keep that leg straight. 
Bend leg that is on the ground and stretch inner thigh muscles. 

Exercise Variation

This same stretch can be performed
without elevating the foot on the stepper.

Exercise Teaching Hints

If stretch is not very strong,
leaning to the direction of the bent leg will increase intensity.

 

 

Exercise Name

Medicine Ball Trunk Stretch

Exercise Code

ASFMBT25

Exercise Description

Holding the medicine ball with
both hands begin with arms extended up over head.  Slowly reach forward and then rotate trunk
to side, back, and opposite side using the ball as resistance during the
stretches

Exercise Variation

Same as above but executed from a
kneeling position.

Exercise Teaching Hints

Do not speed through the
stretch.  Feel the muscles stretch,
especially along the obliques when doing the side
stretches.