Fillable Daily 16 Program Schedule (Page 3 of 12) in pdf

(13) Posterior Shoulder Stretch. Starting position is standing with feet shoulder width apart, arms at the sides.

Bend the left elbow and bring the left arm across the chest. Give a gentle pull with the right hand. Hold the position

for 10 seconds and breath naturally. The stretch should be felt over the posterior left shoulder. Switch sides and

repeat.

(14) Hip Flexor Stretch. Starting position is standing, hands on hips. Step the left foot forward 3 to 4 feet.

Place the right knee on the ground. Gently move the left knee forward. Hold the position for 10 seconds and breath

naturally. The stretch should be felt over the front of the right thigh and hip. Switch sides and repeat.

(15) Single-Leg Lower Back Stretch. Starting position is lying with the back flat against the ground. Bring the

right knee toward the chest grasping the right knee. Gently pull the knee tight into the chest. The left leg should

remain on the ground. Hold the position for 10 seconds and breath naturally. The stretch should be felt along the

lower back to the right buttock. Switch sides and repeat.

(16) Prone Abdominal Stretch. Starting position is lying on the stomach with the hands placed near the

shoulders as if in the down position of a pushup. Slowly raise the upper body, keeping the waist on the ground. Hold

the position for 10 seconds and breath naturally. The stretch should be felt over the abdomen.

4. Daily 16 Conditioning Exercise Descriptions

a. Pushups. Starting position is lying on your stomach with hands shoulder width apart, toes on the ground, and

elbows, back, and knees straight. On the first and third count, lower the chest to the ground; bend the elbows to at

least 90 degrees. On the second and fourth count, extend the arms back to the starting position. This exercise

conditions the chest, primarily in the anterior shoulder region, and secondarily, the triceps.

b. Crunches. Starting position is lying on the back with the hips bent to 90 degrees and the knees bent, feet off the

ground. Bend the elbows to 90 degrees and fold across the chest or rib cage. On the first and third count raise the

upper torso off the ground touching the thighs with the forearms. On the second and fourth count, return to the

starting position. The arms must remain in constant contact with the chest/rib cage when executing the crunch. This

should be done in a slow and controlled manner. This exercise conditions the abdominal muscles.

c. Dirty Dogs. Starting position is on the hands and knees. On the first and third count raise the left leg to the

side, while keeping the knee bent. On the second and fourth count return the leg to the starting position. Switch

sides and repeat. This exercise conditions the hip abductors.

d. Wide Pushups. Starting position is lying on the stomach with hands beyond shoulder width apart, toes on the

ground, and elbows, back, and knees straight. On the first and third count, lower the chest to the ground, bending the

elbows to at least 90 degrees. On the second and fourth count, extend the arms back to the starting position. This

exercise conditions the chest, primarily in the anterior shoulder region, and secondarily, the triceps. With the wider

hand position, the chest muscles increase their workload.

e. Dive Bomber Pushups. Starting position is lying on the stomach with hands and toes on the ground, and

elbows and knees straight. The hands will be slightly beyond shoulder width apart. The hips will be raised up and

the shoulders will be behind the hands. On the first count, lower the chest down and forward to the ground, the

shoulders will be even with the hands. On the second count, continue forward extending the elbows where now the

shoulders are in front of the hands. On the third count, reverse the direction lowering the chest down and back to the

ground, the shoulders will be even with hands. On the fourth count, continue back and up to the starting position.

This exercise is done in a smooth, continuous motion. This exercise conditions the chest and anterior shoulder

primarily, and secondarily, the triceps through a greater ranger of motion.

f. Elbow to Knee Crunches. Starting position is lying on the back with the right foot flat on the ground and, the

left foot crossed over the right knee, and the arms crossed over the chest. On the first and third count, raise the upper

torso off the ground rotating to the left touching the right elbow to the left thigh. On the second and fourth count,

return to the starting position. This exercise should be done in a slow and controlled manner. Switch sides and

repeat. This exercise conditions the abdominal muscles with more emphasis on the oblique.

g. Side Crunches. Starting position is lying on the left side with the left arm across the chest and right arm along

the side of the body. On the first and third count, raise the upper torso and feet off the ground sliding the right hand

down the thigh. On the second and fourth count, return to the starting position. Switch sides and repeat. This

exercise conditions the abdominal muscles with emphasis on the internal oblique and external oblique.

Daily 16 Program Schedule Page 3

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