The Junge Pavilion is an ice rink in Bryn Athyn, PA that is used by a local high school and college. For a college fitness class and other activities, the ice rink surface is covered with artificial turf. The turf area is divided in half, with one side for warmups and the other for circuit training exercises called the "Core Four." The Core Four circuit consists of four stations spaced around the turf, each performed for one minute before moving to the next station with a 20 second transition exercise like planks. Examples of the stations are exercises with a physioball, lunges, mountain climbers, and medicine ball slams. The class also includes group exercises like speed ladder drills and

1. AEXS 350: Internship I
Dr. O’Neill
Final Project: Section 4, Option A
Reece Ayers
Facility Description
- The Junge Pavilion, which is located in Bryn Athyn, PA, is an ice rink
used both by the neighboring high school (ANC), and the college (BAC).
For the purposes of the BAC in Shape fitness class, and for various
other sports and activities, the rink’s surface is covered with a layer of
turf for summer usage. For the BAC in Shape fitness class, the pavilion’s
turf surface was divided in half; one half of the turf was used for the
warm up, cool down, and group work sections of the class, and the other
was used for the main portions of the work out, like the “Core Four.”
1. Check In
2. Warm Up
a. 10 yards one way (doing the implicated movement), 10 yards back
(jog)
b. Dynamic
i. Cocky walks – (skip w/ arm swing)
ii. Knee hug stretch
iii. Heel to butt stretch
iv. Alternating side lunge – (groin activation)
v. Alternating forward lunge
vi. Elephant walks – (slouched position, back leg slightly bent in
flexed position, front leg extended, sweep hands forward
touching the ground)
vii. High knees
viii.Butt kickers
ix. Cherry pickers – (opposite knee and hand skip w/ reach)
x. Jog 10 yards
xi. Stride 10 yards
xii. Sprint 10 yards
3. Group Work
a. Plank competition
i. Hold for as long as you can, last one holding wins (prize)
b. Lateral floor walks – (across width of pavilion)
i. 25 yds on all fours
4. Core Four Circuit

2. a. Explanation:
i. The main portion of the workout consists of four stations
spaced equally in each “corner” of one side of the turf. There
are two speed ladders placed in between stations one and
two (the length of the pavilion), and one in between stations
three and four. Each station is done for a full minute, and
when that minute is done, a twenty second transition
exercise is performed. The participant is supposed to be
constantly moving, either performing the exercise at the
station, doing the transition exercise, or running to the next
station.
b. Example “Core Four”
1. Physioball knees to chest
2. Lunges
a. With small physioball in hand w/ alternating
chop on descent
3. Mountain climbers
4. Med-ball smash
ii. Twenty second plank – (transition exercise)
5. Second Group Work
a. Speed ladder work
i. Knee’s high, eyes up
ii. Lateral Movement
1. One foot in each
2. Up and down
iii.Two feet in each
1. Up and down
2. Two foot hops
b. Linear Movement
i. Outside leg crossover into box
ii. One foot in
iii.Two feet in
c. Group wall sit – (around wall of hockey rink)
d. 20 seconds on, 10 seconds off (Tabata)
e. 3 minutes
2. Cool Down
a. Static Circle Stretch
i. Simple quad stretch
ii. Hold elephant walk position
iii. Hip flexor
iv. Calf stretch

3. v. Groin stretch
b. Sitting on ground – (Yoga mat)
i. Sit and reach
ii. Glute stretch
iii. Opposite leg over body back stretch
iv. Shoulder stretch
v. Tricep stretch
vi. Michael Phelps – (standing, torso flexed forward, loose arm
pendulum swings from side to side)