CR-19: Phase 4 - Cardio

Description

• Lie on your side with hands together in front of you
• You may need a block under your head
• Move the upper arm up and overhead circling it behind or across you and around to the floor again
• Keep your eyes on the hand and rotate the spine as you do this
• As you rotate your arm take in a deep breath, feeling your tummy push out

Description

• Place one ankle over the other knee in crook lying
• Place arms out in a crucifix, and inhale deeply holding the breath for up to 3 seconds
• Reach one palm across the body to the other and exhale as you do this
• Allow the torso to twist off the floor
• Return to the middle and reach in the opposite direction
• Repeat both movements while stretching the other hip

• Sets: 2
• Reps: 2
• Hold: 3 breaths

Description

• Lay on your back with the knees bent and hands behind the head
• Inhale and lengthen the spine
• Exhale and draw the torso towards the pelvis so your head and shoulders raise off the floor
• Reach the arms off the floor and towards the feet at the same time

• Reps: to fatigue

Description

• Raise the arms to your side in crook lying
• Lift your arms up diagonally then raise the hips off the floor
• Lower the hips to the floor

• Reps: To fatigue

Description

• Rest on hands & knees, take a deep breath
• Push the hips back towards the feet and exhale
• Raise the hips up to the start position

• Sets: 2
• Reps: 2
• Hold: 3 breaths

Description

• Place the palms on the floor in kneeling
• Reach one hand under the body and past the opposite knee
• Return the hand to the shoulder and rotate the body in the other direction so you can reach the hand up
• As you do this inhale deeply
• Repeat the movement with your opposite hand
• If you want to make this harder, increase the distance between your knees and your hands

• Sets: 2
• Reps: 3
• Hold: 3 breaths

Description

• Adopt the 4 point kneeling position
• Press one arm and the opposite leg out straight keeping your body as still as you can and hold
• Lower down and repeat on the other side

Description

• Sit on a box holding a dumbbell in each hand
• Stand up straight off the box then lower ​the hips back to sit on the chair

• Reps: 10

Description

• Stand up straight then move one leg in a circular motion as though running
• Circle the heel as high as possible up to the hip then brush the forefoot on the floor under you
• Swing the arms to aid this movement as though running
• Keep your pelvis level through this motion
• Continue until you feel muscular fatigue on the stance leg

Description

• Raise your arms into a Y shape
• Step back keeping most weight supported by the front leg and lower the rear knee towards the floor
• Keep your front knee and foot in alignment
• Drive the hips forward and step forward into standing
• Continue until you feel muscular fatigue

Description

• Start jogging on the spot lift knees as high as you feel comfortable
• Keeping your arms across your chest
• Concentrate on keeping your hips level and your knees pointing forward
• This should make you slightly breathless but do not allow your perceived exertion to go above 11 (See RPE scale)

Description

• Step forward with arms across the chest
• Hover the back knee to the floor into a lunge position
• Rotate the torso to the side of the front leg
• Return the torso to straight and drive the hips forward into standing

• Sets: 2
• Reps: 12

Description

• Jog on the spot
• drive each knee up to hip height as you run
• Swing your arms as you would when running
• You will feel slightly breathless, but your exertion should not go above 11 (see RPE scale)

• Sets: 2
• Time: 30 Seconds

Description

• Walk forward
• Exaggerating the knee lift to hip height and lift the standing heel off the floor
• Exaggerate the arm swing above your head

• Reps: 30 Seconds

Description

• Following warm up, choose your aerobic exercise
• Here the example is running
• Perform your chosen exercise for up to 20 min duration (not exceeding a RPE of 15)
• Walk or perform a light recovery activity until your heart rate and breathing is normal
• Complete the session following the stretching guide

Description

• Lay on your side and pull one foot behind you with a hand
• Hold the leg still while trying to push the foot forward

Description

• Lay face up with the knee pulled towards the chest
• Straighten the knee to stretch the hamstring
• Lower the leg to the floor

• Time: 2
• Reps: 30 Seconds

Description

• Sit down with one leg outstretched
• Move the opposite foot over the resting leg and place it on the floor
• Pull the knee across your body using the opposite arm

• Sets: 2
• Time: 30 Seconds

Description

• Place your hands on your hips in a half kneeling position
• Push your hips forward and keep your back straight by squeezing your glutes

• Sets: 2
• Time: 30 Seconds

Description

• Rest on your front and raise your knee up towards your chest
• Move foot across the body in front of your other hip
• Lower your body toward the floor to feel the stretch in the back of the hip

• Sets: 2
• Reps: 30 Seconds
• Time: 3 second inhalation, 2 seconds out

Description

• Place the forefoot of one leg against a step or wall and straighten the knee
• Move the body forward towards the wall or step to increase the stretch in the calf and foot