Lunch & Learn

Stretching & Easy At-Home Exercises

Benefits of Stretching

• Physical Efficiency• Risk of Injury• Blood Supply • Nutrient Exchange• Neuromuscular Coordination• Muscular Balance & Postural

Awareness• Low-Back Pain• Muscular Tension

Static Stretching

•Slow, Gradual Elongation

•Passive Stretching•Prevents Injuries

Easy At-Home Exercises

Equipment•Mat•Dumbbells•Bands•Stability Ball•Medicine Ball•Foam Roller

Lower Body

Squat

Lower Body

Ballet Squat

Lower Body

Wall Sit

Lower Body

Lunge

Lower Body

Side Leg Raise

Lower Body

Calf Raise

Lower BodyMule Kick

CoreCrunch

CoreReverse Crunch

Core Bicycle Crunch

Core Bridge

CoreSuperman

CorePlank

CoreSide Dips

Upper BodyBicep Curls

Upper BodyLateral Raise

Upper BodyBent Over Row

Upper BodyWall Push-Up

Upper BodyDips

CardioStairs

CardioJump Rope

CardioMarching

CardioCherry Pickers

Natalie MinnehanACE Certified Personal Trainer

Phone(712) 660-1096

Email healthfitness1on1@hotmail.com

Website www.1on1HealthAndFitness.com