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Arms and Legs In & Out 1.26

Starting Position: Sit correctly on bali in optimal posturę. Lift elbows bent at right angles to shoulder level in front of body. Begin Basic Bouncing.

Movement: On one bounce, hop feet apart while opening and straightening arms out to sides. With next bounce, hop feet together and return to start. Repeat.

CAUTIOH: KEEP KNEES IN LINĘ WITH FEET.

lironthlng: Monitor heart ratę. If winded, bounce less vigorously. Modlflcatlon:

i Move one leg and both arms. Switch legs. l ift arms only as high as comfortable.

Progrosslon:

1 Increase speed of arms and tempo of bounce and/or size of bounce. Add light weights to wrist or hands.

Iluntn/mln_ / Weights_ / Repeat_Times / Do_Times/day

Purpoes/Doal:

( 'iwimenti: Moving the feet and arms simultaneously requires morę participation from muscles *Inhllulnu llw spine which are required to controI the momentum and automatically maintain the ('• tuilnnco as the center of grav'rty and support surface continuatty changes.

Starting Position: Sit correctiy on bali in optimal posturę (See page). Lift elbows bent at right angles to shoulder level in front of body. Begin Basic Bouncing.

Movement: On upward half of bounce, step one foot sideways and open arms out to sides. With next bounce, bring other foot to meet first foot and close arms. Repeat and circle bali. Alternate to other side.

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

Modification:

1. Move one leg and both arms, switch legs and do not travel in a circle.

2. Lift arms only as high as comfortable.

Progression:

1. Increase speed of arms and tempo of bounce and/or size of bounce.

2. Add light weights to wrist or hands.

Beats/min_ / Weights_ / Repeat_Times / Do_TimesJday

Purpose/Goal:.

Comments: Moving the feet and arms simultaneously reąuires morę participation Irom muscles stabilizing the spine which are required to controI the momentum and automatically maintain the body's balance as center of gravity and support surface continually changes.

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