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FITNESS - BLACK TAG

30 Star Jumps
10  Push Ups on Knees
20 Arm Swing Sit Ups
10 Back Exercises to the count
10 Level Changes per Stance to the count
Warm Up Stretch Routine 
Cool Down Stretch Routine

30 STAR JUMPS

• Start with feet together, hands by your side
• Jump to feet apart, hands clapping above head
• Jump back to starting position

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10 PUSH UPS (On Knees)

• Start with knees on ground, with arms straight
• Lower until chin reaches floor, keeping back straight
• Push up to starting position

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20 ARM SWING SIT UPS

• Start lying on back with knees bent, and arms straight
• Swing your body to touch one ankle with your hand
• Then Swing your body across the floor to touch your other ankle with your other hand.
• Repeat until 20 repetitions have been completed

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10 BACK EXERCISES (alternating legs & arms)

• Start lying on stomach, with opposite arm and leg in air
• Alternate so that the other arm and leg is in the air
• Repeat until 20 repetitions have been completed

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10 LEVEL CHANGES (static high lunge)

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WARM UP Stretch Routine

• Start in Guarding stance
• Keep back straight, and bend knees forward
• Rise back up to starting position
• Repeat until 20 repetitions have been completed
• Big Toes, Little Toes
• Ankle Rotations
• Knee Bends
• Forward Leg Swings
• Sideway Leg Swings
• Backward Leg Swings
• Hip Rotations
• Wrist Rotations
• Arm Extensions
• Arm Crossing Over
• Arm Swings
• Head Up & Down
• Head Left & Right
• Ear to Shoulders

The Warm Up stretch routine consists of dynamic stretches (moving stretches) through the full range of motion, as these are the best stretches to increase blood flow to the muscles and pre-stretch muscles prior to exercise to reduce the chance of injury. The advantage of Dynamic stretches over static stretches (held stretches) prior to exercise is the reason we do this routine. Static stretches decrease explosive muscle power, increase the chance of injury due to a decrease in the sensitivity of pain receptors in muscles. The danger of this is that when a muscle is over-stretched during rigorous training/competition, the muscle's defense system (pain receptors) are less sensitive, resulting in more muscle pulls and strains.

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COOL DOWN Stretch Routine

• Crouching Straight Leg Stretch
• Butterfly Stretch
• Seated Toe Touch
• Side Splits
• Stand Quadraceps Stretch
• Lean off to the Side
• Pull Arm Across
• Pull Arm Behind Head

The Cool Down Stretch Routine is used at the end of a session as a warm down and static stretch (held stretch). This is the best time to improve flexibility and this routine covers some of the most import muscle groups to improve range of motion with. Hold each stretch for 20secs, and work on developing flexibility without discomfort or over stretching.

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