Exercise Program
Calisthenics Exercises
Calisthenics Warm Up Squats
5 minutes of stretching 1. Use a low counter or sturdy chair for balance. 2. Stand with your feet slightly more than shoulder-width apart. 3. Hold onto the counter or chair and you’re your knees slowly so your arms are parallel to the ground until you are sitting in an imaginary chair. 4. Check that your knees do not move forward past your toes. 5. Pause. Then, to a count of 3, slowly rise back up to a standing position. Keep your knees over your ankles and your back straight. 6. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions. Tips:
Wall Crawl
Too challenging? Try not to squat as low as a seated position - try squatting 4-6” instead.
1. Stand in front of wall with your feet shoulderwidth apart. (Or, sit forward in an armless chair, with your feet on the floor.) 2. Place the fingers of your right hand on the wall in front of you at your knee height. Slowly crawl your fingers up the wall until your arms are above your head. 3. Pause, and then crawl your fingers back down to the starting position. 4. Repeat 10 times and switch sides.
388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com
Page 2 Toe Lifts Target Area: Calves and ankles to improve stability and balance
Wall Push-Ups Target Area: Triceps and biceps for lifting, carrying and lowering
Cool Down
1. Use a low counter or sturdy chair for balance. 2. Stand with your feet shoulder-width apart. 3. To a count of 3, slowly push up on your toes as far as you can. Hold for a count of 3. 4. Then, to a count of 3, slowly lower your heels back to the floor. 5. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
1. Facing a wall, lean your body forward and place your palms flat against the wall at about shoulder height and shoulder-width apart. 2. To a count of 3, bend your elbows as you lower your upper body toward the wall with slow control. Keep your heels firmly planted on the floor. 3. Pause. Then, to a count of 3, slowly push yourself back until your arms are straight. Keep your elbows slightly bent. 4. Repeat 10 times for one set. Rest for one to two minutes. Then complete a second set of 10 repetitions.
10 minutes of stretching
Encl: Stretching 388 Roncesvalles Ave, Suite 200 Toronto, ON M6R 2M9 T 866.226.9262 F 416.588.9235 www.banyanconsultants.com