Tracey Kobayashi
50 Phelan Ave, NGYM
San Francisco, CA 94112
(415)452-7311
tkobayas@ccsf.edu
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These will be added to the basic exercises to form the intermediate
routine. Note that the new exercises don't follow the basic
exercises, they are interspersed. Also, there will be the new
element of developing a smooth transition between exercises.
Exercise |
Description |
Controlled Sit-Down |
Put your weight onto one foot and place the ball of the
opposite foot behind it. Lower to the mat keeping your
bottom in and knees off mat. Lower all the way down and
sink into the mat.
|
Double Straight-Leg Stretch |
On your back, extend both legs toward the ceiling. Place
one hand behind the other, both hands behind your head.
Come up into a curled-up position, keeping your elbows
wide. Inhale, lower legs to point where you can still
maintain control. Exhale lift to start position.
|
Criss Cross |
On back, bring both knees in and come up into a curled-up
position. Exhale, twist to one side and extend the
opposite leg. Inhale back to center, bringing the leg back
in. Repeat other side.
|
Neck Roll |
On stomach, hands under shoulders, elbows in. Float torso
up. Look right, rotate down and around to the left and
back to center. Reverse. Lengthen spine as you lower
back down.
|
Single-Leg Kicks |
On stomach, place fists together, elbows outard OR elbows
under shoulders, hands in front in sphinx position.
Double-kick one leg and then the other.
|
Double-Leg Kicks |
On stomach, hold 3 finger of right hand with your left. Bring
as high on back as possible and rest left cheek on the
floor. Inhale, kick legs 3 times. Exhale, lift torso,
stretching arms out, then lower to opposite side. Repeat
other side.
|
Neck Pull |
On back with legs slightly abducted, feet dorsiflexed, hands behind
head. Inhale, roll up. Exhale, extend to feet. Inhale, roll
back up. Exhale, roll back down to floor.
|
Spine Twists |
Sit in pike position, feet dorsiflexed. arms abducted.
Exhale, rotate torso, look behind and reach. Inhale back
to center. Repeat opposite side.
|
Swimming |
Lie prone, arms up. Lift torso and legs. Lift opposite leg
and arm and hold. Switch. Do 3 each side, then flutter,
inhaling 5, exhaling 5 for 3. Stretch in child's position.
|
Leg Pulldown |
Plank position. Lift right leg, rock back, forward and
switch.
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Push-Ups |
Stand at back of mat, extend arms up, walk down body and into
plank, hands under shoulders. Bend elbows, keeping them close
to the body. Push up. Finish walki back to feet and up body.
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[ Pilates ]
[ Intro ]
[ Modified Basic Exercises ]
[ Basic Exercises ]
[ Intermediate Exercises ]
[ Intermediate Workout ]
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