Fillable Daily 16 Program Schedule (Page 4 of 12) in pdf

h. Prone Flutter Kicks. Starting position is lying on the stomach. On the first count raise the left leg off the

ground while the right leg remains on the ground . On the second count, lower the left leg to the starting position. On

the third count, raise the right leg off the ground while the left leg remains on the ground. On the fourth count, lower

the right leg to the starting position. This exercise conditions the muscles that extend the hip and back.

i. Back Extension. Starting position is lying on the stomach with hands behind the head. On the first and third

count, raise the upper torso and legs off the ground. On the second and fourth count, lower the upper torso and legs

to the starting position. This exercise conditions the muscles that extend the back.

j. Donkey Kicks. Starting position is on the hands and knees. On the first and third count, kick the left leg back

and up straightening the knee. On the second and fourth count, bend the knee and hip bringing the left knee into the

chest. The back should not hyperextend during this exercise. Switch sides and repeat. This exercise conditions the

muscles that extend the hip.

k. Hip Adduction. Staring position is lying on the left side with the right leg bent setting the right foot in front of

the left knee. On the first and third count, raise the straight left leg off the ground squeezing the thighs together. On

the second and fourth count, lower the left leg to the starting position. The left toes should be pointing straight-

forward not to the sky. Switch side and repeat. This exercise conditions the muscles on the inner thigh.

l. Side Leg Raises. Starting position is lying on the left side with the left knee bent, the hip vertical and the toes

on the right foot pointing forward not to the sky. On the first and third count, raise the right leg approximately 18

inches leading with the heel. The toes will still point forward, not to the sky. On the second and fourth count, lower

the right leg to the starting position. Switch sides and repeat. This exercise conditions the muscles on the side of the

hip and thigh.

m. Steam Engines. Starting position is standing with the feet shoulder width apart and hands behind the head.

On the first count, touch the right elbow to the left knee by bending and raising the left knee and twisting and

bending the upper torso to the left. On the second count, return to the starting position. On the third count, touch the

left elbow to the right knee by bending and raising the right knee and twisting and bending the upper torso to the

right. On the fourth count, return to the starting position. This exercise should be done in a slow and controlled

cadence. This exercise conditions the abdominal muscles, primarily the oblique, and secondarily, the hip and thigh.

n. Lunges. Staring position is standing with the feet shoulder width apart and hands on the hips. On the first

count, touch the right knee to the ground by stepping forward with the left foot and bending both knees. On the

second count, return to the starting position. On the third count, touch the left knee to the ground by stepping

forward with the right foot and bending both knees. On the fourth count, return to the starting position. Do not bend

the forward knee more than 90 degrees. This exercise should be done in a slow and controlled cadence. This

exercise conditions the muscles that extend the hip and knee of the forward leg.

o. Side Straddle Hops. Starting position is standing with the feet together and arms at the sides. On the first and

third count, jump and land with both feet just beyond shoulder width apart while bringing the hands together

overhead. On the second and fourth count, jump back to the starting position. This exercise is done in a smooth,

continuous motion. This exercise conditions the upper arm, hip, and thigh.

5. Daily 16 Warmup/Cool-Down, Stretching and Exercise Cards

STRETCHING CARD A

EXERCISE CARD 1

Chest Stretch

Wide Pushups

Triceps Stretch

Donkey Kicks

Posterior Shoulder Stretch

Crunches

Iliotibial Band (ITB) Stretch

Dive Bomber Pushups

Modified Hurdler Stretch

Dirty Dogs

Hip and Back Stretch

Side Crunches

Quadriceps Stretch

Back Extensions

Lower Back Stretch

Lunges

Abdominal Stretch

Side Straddle Hops

Daily 16 Program Schedule Page 4

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