1. WARM UP INFORMATION Push Ups – Increase upper body strength. Strengthens the triceps and pectoral muscles. There is a slight increase in the biceps and back muscles. They are stabilizing muscles in this exercise. Push Ups – Increase upper body strength. Strengthens the triceps and pectoral muscles. There is a slight increase in the biceps and back muscles. They are stabilizing muscles in this exercise. Sit Ups – Increase abdominal strength which is important for protection of internal organs, helping and maintaining posture and preventing lower back injuries (abdominals and obliques). Sit Ups – Increase abdominal strength which is important for protection of internal organs, helping and maintaining posture and preventing lower back injuries (abdominals and obliques).

2. WARM UP INFORMATION Stretching – Important for increasing flexibility and increasing the range of motion and ease of movement. Stretching – Important for increasing flexibility and increasing the range of motion and ease of movement. Types of Stretches Types of Stretches –1. Static – Gradual lengthening of a muscle until it extends beyond its normal length. Muscles should be stretched to the point of discomfort and held for 10-20 seconds. –2. Active - Exercises performed without a partner. –3. Passive – Exercises performed with a partner. –4. Ballistic – Involves a bouncing motion when stretching and has a greater potential for injury. We do not do ballistic stretching because of the risk of injury.

3. WARM UP INFORMATION Various Stretches and Muscles Involved Quads – Four muscles in the front of the upper leg. Quads – Four muscles in the front of the upper leg. Hurdler Stretch – Hamstrings, major muscle in the back of the upper leg. Hurdler Stretch – Hamstrings, major muscle in the back of the upper leg. Butterflies/Budda – Upper and inner thigh area known as the groin area. Butterflies/Budda – Upper and inner thigh area known as the groin area. Calves – Gastrocnemius/Soleus muscle in the lower leg. Calves – Gastrocnemius/Soleus muscle in the lower leg. Hip Flexor – Hip Flexor is located in the upper thigh and hip area on the front of the body. Hip Flexor – Hip Flexor is located in the upper thigh and hip area on the front of the body. Pretzel/Twist – Lower back and glutes. Pretzel/Twist – Lower back and glutes. Arm Stretches – Triceps, muscles on the back of the upper arm. Deltoids, muscles located on the shoulder. Arm Stretches – Triceps, muscles on the back of the upper arm. Deltoids, muscles located on the shoulder.