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Datę_ Name.

March-Arm and Leg    1.20

Starting Position: Sit correctly on bali in optimal posturę. Begin Basic Bouncing.

Movement: With one bounce, swing one arm forward and lift opposite knee. With next bounce, return to start. Repeat to other side. Alternate.

CAUTIOH: ONLY PROGRESS TO THIS EXERCISE WHEN EXERCISES 1:6 AND 1:17 HAVE BEEN MASTERED.

Breathing: Monitor heart ratę. If winded, bounce less vigorously.

Modification: Tap one foot forward to touch the floor. Progression:

1.    Alternate opposite arms and legs with same bounce.

2.    Kick foot until knee is straight (Tight hamstring muscles will not allow the knee to straighten).

3.    Add light weights to wrists or hands.

Beats/min_    / Weights_    / Repeat_Times / Do_Times/day

Purpose/Goal:.

Comments: Moving the feet and arms at the same time requires morę coordination and participation from muscles stabilizing the spine which are required to control the momentum and to automatically maintain the bod/s balance.

©1995 by Joannę Posner-Mayer, PT

Date_

Nniuo

Unilateral Arms and Legs

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1:21\

Starting Posltion: Sit oorroetly hm Imll In .........,l ₍.., i.....willi mini inlrltted at

sides. Begin Basic Bounclng

Movement: With one bounce, luiond iiuhl l<ni iniw ml inni nliuhlly out to side while

lifting right arm up and sllghtly to-.uIn Willi im<i ........ « miimi In •ilmt. Repeat to

other side.

CAUTIOH: KEEP KNEES IN LINĘ WITH FBI T

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Breathing: Monitor heart ratę. If windml, bouni " lnvt viuotously. Modification: Lift arms only as high na comtoitubie Progression:

1.    Increase speed of arms and tempo ol bounce and/oi mIzo of bounce.

2.    Add light weight to wrists or hands.

Beats/min

Weights

Repeat Times    Do_Tlmes/dny

Purpose/Goal:.

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Comments: Moving the feet and arms at the same Urno reguirns morę participation from muscles stabilizing the spine which are required to contro! the momentum and automatically maintain the body's balance as the center of gravity and support surtaco keops changing.

O 1995 by Joannę Posner-Mayer, PT

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