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Medium 9781591202813

Balance

Greenspan, Jason S. Basic Health Publications ePub
Medium 9781591202813

Combo Exercises

Greenspan, Jason S. Basic Health Publications ePub
Medium 9781591202813

Exercises

Greenspan, Jason S. Basic Health Publications ePub

HISTORY OF KNEE PROBLEMS?
When doing squats—or any exercise—ALWAYS work within your pain-free ROM. If the Standard Squat is uncomfortable, bend knees only slightly. If still uncomfortable SKIP THESE EXERCISES.

STANDARD SQUAT 2 WATER BOTTLES—ALL LEVELS

• Stand with feet shoulder width apart, toes point slightly outward (30°).

• Arms at sides, palms face thighs, each holds a WB.

POSTURE: Abs tight, chest lifted, shoulders down and back, eyes straight ahead.

TIMING: 6 sec reps: 4 secs down, 2 secs up.

1 Inhale. Drop hips backwards as if sitting, while bending both knees.

2 Maintain proper posture, lower thighs until parallel to ground.

3 Keep knees over ankles, pointing toward toes.

4 Exhale. Push up through heels until legs are straight, knees unlocked.

• Rounding back, lifting heels, looking down.

• Moving knees beyond toes.

• Letting knees buckle in or out.

• Allowing buttocks to go lower than knees.

• Strengthening muscles

• Stabilizing the knee joint

• Creating a firm foundation

• Daily activities become easier and sports performance is enhanced.

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Medium 9781591202813

Core

Greenspan, Jason S. Basic Health Publications ePub
Medium 9781591202813

Water Bottle Selection & Weight Equivalents

Greenspan, Jason S. Basic Health Publications ePub

CAUTION!
When lifting one large WB overhead, always interlace fingers for maximum weight support.

WATER BOTTLE SELECTION

You can purchase bottles of water in a variety of sizes and shapes in most food and convenience stores. When selecting your bottles, think of both the shape (for easy gripping) and the weight. Many exercises require two water bottles of the same weight. Some exercises use one heavier water bottle.

Pick a weight you can comfortably use to complete at least 10 repetitions of an exercise. Once you can easily achieve 15 reps, it is time to increase the weight of your water bottle. This concept of progressive resistance should continue as you improve your strength and endurance.

BEGINNER: Smaller bottles are most appropriate (3-6 lbs)

INTERMEDIATE/ADVANCED: Heavier bottles (9-22 lbs)

WEIGHT EQUIVALENTS

Plastic Water Bottles

1 liter = 3 lb

1.5 liter = 4 lb

2.2 liter = 5 lb

3 liter= 6 lb

1 gallon = 9 lb

2.5 gallon = 22 lb

Stainless Steel Water Bottles

27 oz = 1 lb

40 oz = 3 lb

GREEN ALTERNATIVES: For those who dislike plastic water bottles, you can find non-plastic alternatives on the Internet or in stores that sell environmentally-friendly items. We like the stainless steel bottles that are washable and reusable. They come in a variety of sizes and shapes.

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