Fluid Movement Toolkit

Fluid Movement Toolkit cardio strengthening (legs, arms and abs)

stretching

hullyinabox .com TM

San Francisco, CA | Oak Run, CA Hully Feticio, Hully@hullyinabox .com Š 2014 TM

Instructions • Set aside 15 minutes per day • Choose two or three exercises from each category to work on per day • Rotate through the exercises over the course of the week • Enjoy! You are taking good care of yourself!

Fluid Movement Toolkit – Cardio

JUMP ROPE

• place your feet hip distance apart • grab rope with both hands • wear tennis shoes

remember~ pelvic tilt

• j ump up and down on the ball of the foot • no double jumping set timer for 5 minutes • j ump on/off 30 seconds on, then 30 seconds off • i ncrease until 5 minutes with no breaks LEVEL 1

single jumps on both feet LEVEL 2

alternate feet one foot per swing

Fluid Movement Toolkit – Cardio

MOUNTAIN CLIMB

• assume plank position • palms rest on the edge of the box

remember~

flat back > pelvic tilt > no arch in lower back >

•b ring one knee up to your chest, then alternate legs • only one foot touches the ground at a time as you ‘climb’ set timer for 5 minutes •3 0 seconds on, then 30 seconds off • increase until 5 minutes with no breaks LEVEL 1

plank position with hands on top of box LEVEL 2

plank position with forearms flat on box LEVEL 3

plank position with hands on the ground

Fluid Movement Toolkit – Cardio

CAMEL

• lie facing up with legs straight • hands reach straight back over head • legs flat on the ground

remember~ pelvic tilt

• raise one arm and opposite leg • touch hand to opposite foot, then switch • legs should not touch the ground during exercise, keep heels 6 inches off the ground set timer for 5 minutes • alternate legs •3 0 seconds on, then 30 seconds off • i ncrease until 5 minutes with no breaks

Fluid Movement Toolkit – Cardio

SWIM

• l ay on ball with your belly button in the middle of the ball

• l ay on the ball for 60 seconds with your arms at your sides • raise one arm and opposite leg simultaneously • do not bend the elbow set timer for 5 minutes • swim for 30 seconds on, then 30 seconds off • increase until 5 minutes with no breaks

Fluid Movement Toolkit – Legs

LEGS W/RUBBER BAND #1

• lie facing up • raise feet to 90 degrees • loop rubber band around ankles

remember~ > pelvic tilt

• toes point up • assume foot position 1, 2, or 3 • open and close for each rep

•2 0 repeats each position

#1 TURNED OUT

#2 TURNED IN

#3 STRAIGHT

Fluid Movement Toolkit – Legs

LEGS W/RUBBER BAND #2 • l ie facing up with legs straight and flat on the ground • position feet heel to toe • loop rubber band over ankles

remember~ > pelvic tilt > press your back to the floor

• l ift top foot straight up and hold for 15 seconds • return foot to original position • do not bend the knee • repeat 15 times • s witch top foot and repeat 15 times • i ncrease hold time by 10 sec for a max of 1 minute

Fluid Movement Toolkit – Legs

LEGS W/RUBBER BAND #3 • lie facing down with legs straight • loop rubber band over ankles • rest forehead on your hands (palms down)

remember~ pelvic tilt

• lift one foot up, bending at the knee • do a ‘curl’ with lower leg

• repeat 15 times • s witch feet and repeat 15 times • i ncrease by 5 to a maximum of 50

Fluid Movement Toolkit – Legs

LEGS W/RUBBER BAND #4 • lie facing down with legs straight • loop rubber band over ankles • rest forehead on your hands (palms down)

remember~ pelvic tilt

• lift one leg up, keeping knees straight • hold for 15 seconds • return to original position

#1 - TOES ahead

• repeat 15 times • s witch feet and repeat 15 times

#2 - TOES facing down

#3 - TOES facing up

• i ncrease hold time by 10 seconds to a maximum of one minute

Fluid Movement Toolkit – Legs

LEGS W/RUBBER BAND #5 • lie on your side with legs straight • both legs parallel to the ground • loop rubber band over ankles

remember~ pelvic tilt

• assume position 1, 2 or 3 • lift one leg up, holding knees straight • repeat 20 times in each position on one side, then switch sides

TOES ahead

•p osition 1: lift top leg straight up for each rep

•p osition 2 & 3: tap top foot 6 inches in front and 6 inches in back TOES facing forward of bottom foot for each rep

TOES facing back

Fluid Movement Toolkit – Legs

LEGS W/RUBBER BAND #6 • lie on your side • bend hips and knees to 90 degrees (as in a seated position) • loop rubber band around knees

remember~ pelvic tilt

• lift top leg 6 inches off the floor • open to 18 inches • close to 6 inches

• r epeat 20 times on each side

Fluid Movement Toolkit – Arms

ARMS W/RUBBER BAND #1

• • • • •

place your feet hip distance apart hands hang in front of pelvis elbows straight and loose at the waist loop rubber band around hands tuck thumb over rubber band

remember~ > pelvic tilt > both arms even > tuck thumb over rubber band

• assume position 1 or 2 • pull hands away from each other • open and close for each repeat

• r epeat 15 times in each position POSITION #1 THUMBS UP PALMS FACING IN

POSITION #2 THUMBS DOWN PALMS FACING OUT

• i ncrease 5 reps every other day to a maximum of 30

Fluid Movement Toolkit – Arms

ARMS W/RUBBER BAND #2 • • • • •

place your feet hip distance apart hands straight out from chest elbows straight and loose at the waist loop rubber band around hands tuck thumb over rubber band

remember~ > pelvic tilt > both arms even > do not hunch shoulders

• assume position 1 or 2 • pull hands away from each other • open and close for each repeat

• r epeat 15 times in each position POSITION #1 THUMBS UP PALMS FACING IN

POSITION #2 THUMBS DOWN PALMS FACING OUT

• i ncrease 5 reps every other day to a maximum of 30

Fluid Movement Toolkit – Arms

ARMS W/RUBBER BAND #3 • place your feet hip distance apart • hands straight above head, elbows next to ears • loop rubber band around hands • tuck thumb over rubber band

remember~ > pelvic tilt > both arms even > do not hunch shoulders

• assume position 1 or 2 • pull hands away from each other • open and close for each repeat

• r epeat 15 times in each position POSITION #1 THUMBS UP PALMS FACING IN

POSITION #2 THUMBS DOWN PALMS FACING OUT

• i ncrease 5 reps every other day to a maximum of 30

Fluid Movement Toolkit – Arms

ARMS W/RUBBER BAND #4

• place your feet hip distance apart • loop rubber band around hands • clasp fingers over rubber band with one hand, placing fist on opposite shoulder • hold other hand with elbow at 90 degrees, forearm parallel to the ground

remember~ > pelvic tilt > do not hunch shoulders > hold elbow close to hip

•e xtend hand down from 90 to 180 degrees and back again for each repeat • do not bend waist as you extend arm down • r epeat 15 times on each side • i ncrease 5 reps every 4th day to a maximum of 30

Fluid Movement Toolkit – Arms

ARMS W/RUBBER BAND #5

• place your feet hip distance apart • loop rubber band around hands • clasp fingers over rubber band with one hand, placing fist on opposite hip • hold other hand with elbow at 90 degrees, forearm parallel to the ground

remember~ > pelvic tilt > do not hunch shoulders > hold elbow close to hip

•p ull hand up from 90 degrees to touching shoulder for each repeat • do not bend waist as you raise hand to shoulder • r epeat 15 times on each side • i ncrease 5 reps every 4th day to a maximum of 30

Fluid Movement Toolkit – Abs

SIT UP #1

• lie facing up with your knees bent • place ball under your chin • place the middle of your feet on the block

remember~ > pelvic tilt > look up to the ceiling

•w ith straight back, lift shoulders off floor to 45 degrees and reach to ceiling • do not flex feet or arch back during exercise

• repeat 50 times • i ncrease 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Abs

SIT UP #2

• l ie facing up with your knees bent and pointed outward • place ball under your chin • place the middle of your feet on the block remember~ > pelvic tilt > look up to the ceiling

•w ith straight back, lift shoulders off floor to 45 degrees and reach to ceiling • do not move legs or arch back during exercise • repeat 50 times • i ncrease 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Abs

SIT UP #3

• lie facing up • bend hips and knees to 90 degrees (as in a seated position) • squeeze ball between knees • arms straight up in the air

remember~ > pelvic tilt > look up to the ceiling

•w ith straight back, lift shoulders off floor to 45 degrees and reach to ceiling • keep squeezing the ball as you do the exercise • do not move legs or arch back during exercise

• repeat 50 times • i ncrease 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Abs

SIT UP #4

• l ie facing up with your knees bent and pointed outward • hold ball between feet • keep knees bent 90 degrees • arms straight up in the air remember~ > pelvic tilt > look up to the ceiling

•w ith straight back, lift shoulders off floor to 45 degrees • reach forward to ball • do not move legs or arch back during exercise

• repeat 50 times • i ncrease 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Abs

SIT UP #5

• lie facing upward • with legs straight toward ceiling, hold ball between feet • squeeze the ball between your feet

remember~ > pelvic tilt > look up to the ceiling

•w ith straight back, lift shoulders off floor to 45 degrees • reach forward to ball • keep squeezing the ball as you do the exercise • do not move legs or arch back during exercise

• repeat 50 times • i ncrease 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Abs

SIT UP #6

• lie facing upward • split legs into a V • hold ball between hands

remember~ > pelvic tilt > look up to the ceiling

•w ith straight back, lift shoulders off floor to 45 degrees • alternate reaching ball to right or left leg • do not move legs or arch back during exercise

• repeat 50 times at each leg • increase 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Abs

SIT UP #7

• lie facing upward with legs straight • bend one leg and hip to 90 degrees • hold ball between hands

remember~ > pelvic tilt > look up to the ceiling > do not curl back

•w ith straight back, lift straight leg six inches off the ground, then • reach toward straight leg • do not move legs or arch back during exercise • do not rock on lower back

• r epeat 50 times on each side • i ncrease 25 reps every 4th day to a maximum of 300

Fluid Movement Toolkit – Stretches

BOX

• place a pad next to the wall • bend knee and place knee on pad and foot against wall • bend opposite leg to 90 degrees • place back against wall

remember~ pelvic tilt

• push back against wall • hold position for 60 seconds

• switch leg position and repeat

Fluid Movement Toolkit – Stretches

STACKING WOOD

• s it with legs straight in front with back against the wall • bend one leg bringing ankle below opposite knee • bend opposite leg and rest ankle on top of first knee remember~ sit up straight

• push back against wall • hold position for 60 seconds

• s witch leg position and repeat

Fluid Movement Toolkit – Stretches

HANG THE DOOR

• lie facing up with legs straight out • lift one leg straight up in the air • opposite hand reaches to toe (use a strap if necessary) remember~ > pelvic tilt > look up to the ceiling

• hold position for 60 seconds

• s witch legs and repeat

Fluid Movement Toolkit – Stretches

OPEN THE DOOR

• lie facing up with legs straight out • lift one leg straight up in the air • same side hand reaches to toe (use a strap if necessary)

remember~ > pelvic tilt > look up to the ceiling

• hold position for 60 seconds

• s witch legs and repeat

Fluid Movement Toolkit – Stretches

CLOSE THE DOOR

• lie facing up with legs straight out • lift one leg straight up in the air • opposite hand reaches to toe (use a strap if necessary) • fold leg over opposite side of body • keep both hips on the floor remember~ > pelvic tilt > look up to the ceiling

• hold position for 60 seconds

• s witch legs and repeat