Tracey Kobayashi
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The following seven exercises are the foundation, or core, exercises
of the workout. They are presented first in their modified form, and
should be practiced in this modified form until you are strong enough
to progress.
Exercise |
Modified |
Intermediate |
Full |
One Hundred |
On back, hips and knees bent 90 degrees,
hands on floor beside you; practice breathing.
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On back, knees extended straight up. |
On back, legs extended to challenging position. |
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From preparation position, curl up and hold;
pump arms up and down from shoulders; inhale 5, exhale 5. Do 4-10 times.
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Roll-Up |
Sit, knees bent, seat close to feet, hands
behind knees. Inhale round down. Exhale roll up.
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On back, knees 90 degrees, soles on mat,
arms at side. Inhale roll up, arms work up thighs.
Exhale lower.
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On back, legs straight, arms extended overhead.
Inhale roll up, reach out. Exhale, lower. Do 3 times.
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Leg Circles |
On back, lower knee bent 90 degrees, foot on floor, upper leg
straight up.
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On back, lower leg flat on floor, upper
leg straight up.
|
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Inhale circle upper leg across and down, exhale up.
Do 5 times. Reverse. Keep circles small enough so hips and
torso remain stable.
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Rolling Like a Ball |
On back, knees and hips bent, hands on
backs of thighs. Roll gently on back.
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Sit up, knees bent, seat close to feet,
hands on backs of thighs. Inhale roll back, exhale up.
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Sit up, knees bent, hands around ankles.
Inhale rock back, exhale up. Do 6 times.
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Single-Leg Stretch |
On back, lower leg straight up.
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On back, lower leg extended out to
challenging position.
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Opposite and below knee, outside hand above ankle, curled up
position. Inhale switch, exhale switch.
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Double-Leg Stretch |
On back, knees bent, curled-up position,
hands on ankles. Practice arms first -- inhale arms reach up,
exhale, circle to ankles.
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On back, knees bent, curled-up position,
hands on ankles. Inhale, arms reach up and legs extend up.
Exhale circle arms to ankles and flex knees and hips.
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On back, knees bent, curled-up position,
hands on ankles. Inhale, arms reach up, legs extend out to
challenging positon. Exhale circle arms to ankles as
knees and hips flex. 6-12 times.
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Single Straight-Leg Stretch |
On back, leg extended straight up, holding thigh, other
leg extended to challenging position. Pulse top leg
gently twice and switch.
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[ Pilates ]
[ Intro ]
[ Modified Basic Exercises ]
[ Basic Exercises ]
[ Intermediate Exercises ]
[ Intermediate Workout ]
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