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Notice for ladies / juniors: All of the exercises listed in the program I [Chris Duncan] regularly have my female clients perform. Other than people with injuries in movement specific areas (shoulders, back, etc) and pregnant women the program is fine for all. Even juniors could benefit from light versions (1-2 sets of Beg / Int) as they are all body weight exercises!
| B1 Push ups on knees |
 Beginning position: Start on all fours with your hands below your shoulders and slightly wider apart. Straighten your body to keep a line from your knees to your shoulders.
Movement:
Bend your elbows and lower your body until your chest is just above the ground. Raise yourself back to starting position maintaining the rigidness and straightness of your spine.
Remember:
Keep toes off the ground. Do not lock elbows at the top. Keep elbows straight not bowed out - can happen when getting tired.
Keep you abdomen tight.
Do not bend at hips.
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| B2 ½ Split squats (one set each leg) |
 Beginning position: Place one foot just over a steps distance in front of the other. Raise up onto the toe on the back foot and slightly bend the back knee. Hands on hip, shoulders back and looking forward.
Movement:
Slowly lower the back knee towards the ground stopping halfway down. Push yourself back up to starting position.
Remember:
Bend both knees.
Keep your shoulders back and don't look down!
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| B3 Bench Dip with knees bent |
 Starting position:
Sit on a bench (chair or small table are also suitable) with your hands facing forward on the bench, at your side. Your knees should be bent in front of you.
Movement:
Slowly lower your body by bending your elbows. Keep your back straight and stop just before your elbows get to 90°. Push back up to the starting position.
Remember:
Don't lock your elbows at the top.
The movement is at your elbows, not your shoulders.
Your legs position doesn't change other than a slight bending at the knees.
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| B4 Lying scapular protraction |
 Beginning: Lying flat on your abdomen extend your arms out to the side giving 90° at both shoulder and elbow joints. Support your head with a folded towel or small cushion.
Movement:
Keeping your forearms parallel to the ground, raise your arms at the elbow. Pausing briefly at the top and lower again.
Remember:
Relax you neck. Do not squeeze or hunch your shoulders.
Only raise your arms a small distance to activate your back muscles.
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| B5 Back Extensions |
 Beginning positions:
Lie face down on your abdomen with your hands crossed at your forehead, palms down.
Movement:
Lift your chest off the floor and lower to the starting position.
Remember:
Do not hyperextend your back.
Keep your chin tucked and your neck relaxed to prevent neck pain.
Do not twist spine.
This is also a controlled movement. Maintain a steady pace in both phases of this movement.
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| B6 Crunches |
 Beginning Position: Lie on your back with your knees bent. [Edit: As recommended by my Fitness Consultant to 10plus (Rob Coad) Place hands lightly behind ears aginst side of head. If neck feels like it is straingin then ensure your tounge is to the roof of your mouth. This helps Rob tells me]. Keep your eyes on the ceiling and your chin up.
Movement: Squeeze your abdominal muscles and lift your shoulders off the floor until your shoulder blades have left the floor and slowly return to the starting position.
Remember: Lift from your shoulders NOT your neck.
Keep your eyes on the ceiling so as not to place pressure on your neck.
Keep your pelvis tilted and concentrate on your abdominal muscles.
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| B7 Crunches - Knees Up |
 | Beginning position:
Lie on your back with your knees bent at 90° and your feet in the air. Place your hands under your head supporting your neck through the movement. Keep your eyes on the ceiling and your chin up.
Movement: Squeeze your abdominal muscles and lift your shoulders off the floor until your shoulder blades have left the floor and slowly return to the starting position.
Remember: Lift your shoulders NOT your neck.
Keep your eyes on the ceiling so as not to place pressure on your neck.
Keep your pelvis tilted and concentrate on your abdominal muscles.
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| B8 Crunches - Elbow to knee (left side then right side) |
 | Beginning position:
Lie on your back with one foot placed across the opposite knee. Place the hand of that side across your abdomen and the opposite hand behind your head supporting your neck through the movement. Keep your eyes on the ceiling and your chin up.
Movement:
Squeeze your abdominal muscles and lift your shoulders off the floor with a twisting movement, moving your elbow towards your raised knee.
Remember: Lift your shoulders NOT your neck.
Keep your eyes on the ceiling so as not to place pressure on your neck.
Keep your pelvis tilted and concentrate on your abdominal muscles.
The elbow to knee is only the suggested movement it is not required to touch your knee with your elbow.
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