This set of warm-up exercises can be completed for both the aerobic (run) and anaerobic (muscular fitness) training programs. The warm-up is designed to get the muscles loose and warm and the heart pumping in preparation for sustained exercise.
Stretching should be done primarily AFTER exercising, not before, to prevent them from getting tight. Static stretching before exercise does not prevent injuries as commonly believed.
All flights will perform this portion in unison.
Basic Walk
This will be completed as you walk to the PT pad
Arm Rotations (Standing Up)
- Complete 20 repetitions each direction, 10 small and 10 large
- The exercise start position begins at a standing position with your feet shoulder-width apart (approximately 12 inches) with your arms parallel to the ground with your palms facing down
- Bend your knees a little and sink your weight into your legs
- Look ahead throughout the exercise
- Slowly begin swinging your arms forward in small circles increasing to large circles after ten repetitions, after 20 repetitions reverse arm rotation starting with small then proceed to large circles
Jumping Jacks
- Complete 15 repetitions of this 4 count movement
- Start at a standing position with your hands at your sides and feet together
- Count 1 – slightly bend your knees and push through the balls of your feet jumping just high enough for your feet to clear the ground, spread your feet slightly wider than shoulder width apart. Simultaneously raise your hands up in an arching motion smoothly until your hands meet above your head without clapping
- Count 2 – return to starting position
- Count 3 – repeat count 1
- Count 4 – repeat count 2
World's Best Stretch
- Complete 1 repetition for left and right side of this 4 count movement
- Start at a standing position with your arms at your side and feet apart at a comfortable position
- Count 1 – from a standing position assume a lunge position keeping your back straight with your left (right) leg forward foot flat on the floor, knee bent at a 90 degree angle, right (left) leg extended straight behind you with the ball of the foot on the floor, place both your hands, palms flat on the floor inside the left (right) leg. Hold for 10 seconds
- Count 2 – rotate your torso to the left (right), extending your left (right) arm straight up keeping your palm out. If your left leg is back, you will reach up with your right hand, and vice versa. Hold for 10 seconds
- Count 3 – rotate your torso bringing your left (right) arm back down placing your palm flat on the floor. Hold for 10 seconds
- Count 4 – raise the toes of the front foot off of the ground, and straighten your leg. Reposition your rear leg and foot to maintain your balance. Place both hands on your thigh and stretch the hamstring for 10 seconds
- Repeat the entire sequence for the other side
Calf Raise
- (standing up) complete twenty repetitions of the two-count movement
- Start at a standing position with hands on your hips and feet shoulder width apart
- Count 1 – simultaneously raise both heels off the ground 2-3 inches (standing on balls of feet)
- Count 2 – slowly return heels to the ground
Forward Lunges
- Complete 3 repetitions of this 4 count movement on each leg
- The exercise start position begins at a standing position with your hands on your hips and feet together
- Count 1 – while bringing your hands into a running position, take a large step forward with your left leg and squat down, bending your left knee to 90 degrees. The forward knee must not pass beyond a vertical line from the toes
- Count 2 & 3 – hold
- Count 4 – pushing off with your left foot return to the standing position
- Alternate lunges on left and right until you have completed 3 lunges on each side. Keep your posture tall and back
Side Lunges
- Complete 3 repetitions of this 4 count movement on each leg
- Exercise start position begins at standing position with your hands together at chest level, feet together
- Count 1 – take a large step directly to the left with your left leg and squat down, leaning over your left knee and keeping your right leg straight
- Count 2 & 3 – hold
- Count 4 – pushing off with your left foot, return to the standing position
- Alternate lunges on left and right until you have completed 3 lunges on each side. Keep your posture tall and back straight
High Knees
- Complete 10 – 15 seconds self-paced
- Start at a standing position with your hands straight out in front of you and elbows at your sides
- Jog in place, lifting the knees so the thighs are parallel to the ground
- Touch the ground with the balls of your feet
Side Hops
- Side Hops – complete 20 repetitions of this one-count movement
- Start at a standing position with your arms at your side and feet shoulder width apart
- Count 1 – Bend your knees slightly and lean forward at the waist keeping your shoulders over your knees, and your back straight, pushing off with the right foot hop sideways to the left, keeping a bend in the elbow bring your right arm across and in front of the body
- Repeat count 1 on the opposite side, pushing off with the left foot hop sideways to the right, keeping a bend in the elbow bring your left arm across and in front of the body
- Alternate side hops on left and right until you have completed 20 repetitions. Keep your torso forward (not twisting at the waist) and back straight
- Maintain fluid movement as you switch from one side to the other