This document contains descriptions of various exercises for a warmup routine, including:
- Straight ahead running through cones in pairs, circling around each other, and other partner drills
- Static exercises like holding the plank position and one-leg lifts while lying face down on a bench
- Jumping exercises like vertical, box and lateral jumps
- Running drills such as across the pitch, plant and cut moves, and bounding
- Squat variations including with toe raises, one-leg squats, and walking lunges
- Single-leg stance exercises holding a ball or testing your partner's balance
- Hamstring exercises performed while kneeling, with variations for beginner, intermediate, and advanced levels
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A quick 3 minute upper body workout designed by chiropractor and strength specialist Dr. Pete Gratale. The workout is simple with minimal equipment needed.
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A quick 3 minute upper body workout designed by chiropractor and strength specialist Dr. Pete Gratale. The workout is simple with minimal equipment needed.
This presentation by Brandi Smith-Young, PT, FAAOMPT, OCS was done at the 2014 USA Gymnastics National Congress and Gymnastics Association of Texas Annual Conference. The hip is the foundation of every take-off and landing. A stable and yet flexible hip is imperative for efficient transfer of forces to achieve peak performance. This session will cover exercises for flexibility, strength, controlled functional hip mobility, the connection between the hip and core, and take-off and landing techniques. Incorporating these exercises and concepts in your program will keep your athletes healthy, in the gym, and stick every landing. For more information go to www.perfect10physicaltherapy.com/store
Global Medical Cures™ | AGING- SAMPLE WORKOUTS
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
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An impressive finishing time of 3:46:39, placing 324th in the Male division ages 40-44.
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Narrated Business Proposal for the Philadelphia Eaglescamrynascott12
Slide 1:
Welcome, and thank you for joining me today. We will explore a strategic proposal to enhance parking and traffic management at Lincoln Financial Field, aiming to improve the overall fan experience and operational efficiency. This comprehensive plan addresses existing challenges and leverages innovative solutions to create a smoother and more enjoyable experience for our fans.
Slide 2:
Picture this: It’s a crisp fall afternoon, driving towards Lincoln Financial Field. The atmosphere is electric—tailgaters grilling, fans in Eagles jerseys creating a sea of green and white. The air buzzes with camaraderie and anticipation. You park, join the throng, and make your way to your seat. The stadium roars as the Eagles take the field, sending chills down your spine. Each play is a thrilling dance of strategy and skill. This is what being an Eagles fan is all about—the joy, the pride, and the shared experience.
Slide 3:
But now, the day is marred by frustration. The excitement wanes as you struggle to find a parking spot. The congestion is overwhelming, and tempers flare. The delays mean you miss the pre-game excitement, the tailgate camaraderie, and even the opening kick-off. After the game, the joy of victory or the shared solace of defeat is overshadowed by the stress of navigating out of the parking lot. The gridlock, honking horns, and endless waiting drain the energy and joy from what should have been an unforgettable experience.
Our proposal aims to eliminate these frustrations, ensuring that from arrival to departure, your experience is extraordinary. Efficient parking and smooth traffic flow are key to maintaining the high spirits and excitement that make game days special.
Slide 4:
The Philadelphia Eagles are not just a premier NFL team; they are an integral part of the community, hosting games, concerts, and various events at Lincoln Financial Field. Our state-of-the-art stadium is designed to provide a world-class experience for every attendee. Whether it's the thrill of game day, the excitement of a live concert, or the camaraderie of community events, we pride ourselves on delivering a fan-first experience and maintaining operational excellence across all our activities. Our commitment to our fans and community is unwavering, and we continuously strive to enhance every aspect of their experience, ensuring they leave with unforgettable memories.
Slide 5:
Recent trends show an increasing demand for efficient event logistics. Our customer feedback has consistently highlighted frustrations with parking and traffic. Surveys indicate that a significant number of fans are dissatisfied with the current parking situation. Comparisons with other venues like Citizens Bank Park and Wells Fargo Center reveal that we lag in terms of parking efficiency and convenience. These insights underscore the urgent need for innovation to meet and exceed fan expectations.
Slide 6:
As we delve into the intricacies of our operations, one glaring issue emer
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Fifa 11 Female
1. STRAIGHT AHEAD
RUNNING
The course is made up of 6 to 10 pairs of parallel cones, approx. 5-6 metres apart.
Two players start at the same time from the first pair of cones. Jog together all
the way to the last pair of cones. On the way back, you can increase your speed
progressively as you warm up. 2 sets
1
CIRCLING PARTNER
RUNNING
Run forwards as a pair to the first set of cones. Shuffle sideways by 90 degrees to
meet in the middle. Shuffle an entire circle around one other and then return
back to the cones. Repeat for each pair of cones. Remember to stay on your toes
and keep your centre of gravity low by bending your hips and knees. 2 sets.
4
HIP IN
RUNNING
Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your
hip inwards. Alternate between left and right legs at successive cones. 2 sets.
3
QUICK FORWARDS & BACKWARDS
RUNNING
As a pair, run quickly to the second set of cones then run backwards quickly to
the first pair of cones keeping your hips and knees slightly bent. Keep repea-
ting the drill, running two cones forwards and one cone backwards. Remember to
take small, quick steps. 2 sets.
6
HIP OUT
RUNNING
Walk or jog easily, stopping at each pair of cones to lift your knee and rotate your
hip outwards. Alternate between left and right legs at successive cones. 2 sets.
2
SHOULDER CONTACT
RUNNING
Run forwards in pairs to the first pair of cones. Shuffle sideways by 90 degrees to
meet in the middle then jump sideways towards each other to make shoulder-
to-shoulder contact.
Note: Make sure you land on both feet with your hips and knees bent. Do not let
your knees buckle inwards. Make it a full jump and synchronize your timing with
your team-mate as you jump and land. 2 sets
5
STATIC
THE BENCH
Starting position: Lie on your front, supporting yourself on your forearms and
feet. Your elbows should be directly under your shoulders.
Exercise: Lift your body up, supported on your forearms, pull your stomach in, and
hold the position for 20-30 sec. Your body should be in a straight line. Try not to
sway or arch your back. 3 sets.
7
ONE LEG LIFT AND HOLD
THE BENCH
Starting position: Lie on your front, supporting yourself on your forearms and
feet. Your elbows should be directly under your shoulders.
Exercise: Lift your body up, supported on your forearms, and pull your stomach
in. Lift one leg about 10-15 centimetres off the ground, and hold the position for
20-30 sec. Your body should be straight. Do not let your opposite hip dip down
and do not sway or arch your lower back. Take a short break, change legs and
repeat. 3 sets.
7
ALTERNATE LEGS
THE BENCH
Starting position: Lie on your front, supporting yourself on your forearms and
feet. Your elbows should be directly under your shoulders.
Exercise: Lift your body up, supported on your forearms, and pull your stomach
in. Lift each leg in turn, holding for a count of 2 sec. Continue for 40-60 sec. Your
body should be in a straight line. Try not to sway or arch your back. 3 sets.
7
VERTICAL JUMPS
JUMPING
Starting position: Stand with your feet hip-width apart. Place your hands on your hips if you
like.
Exercise: Imagine that you are about to sit down on a chair. Bend your legs slowly until your
knees are flexed to approx 90 degrees, and hold for 2 sec. Do not let your knees buckle
inwards. From the squat position, jump up as high as you can. Land softly on the balls of your
feet with your hips and knees slightly bent. Repeat the exercise for 30 sec. 2 sets.
12
BOX JUMPS
JUMPING
Starting position: Stand with your feet hip-width apart. Imagine that there is a
cross marked on the ground and you are standing in the middle of it.
Exercise: Alternate between jumping forwards and backwards, from side to side,
and diagonally across the cross. Jump as quickly and explosively as possible. Your
knees and hips should be slightly bent. Land softly on the balls of your feet. Do not
let your knees buckle inwards. Repeat the exercise for 30 sec. 2 sets.
12
LATERAL JUMPS
JUMPING
Starting position: Stand on one leg with your upper body bent slightly forwards
from the waist, with knees and hips slightly bent.
Exercise: Jump approx. 1 m sideways from the supporting leg on to the free leg.
Land gently on the ball of your foot. Bend your hips and knees slightly as you land
and do not let your knee buckle inward. Maintain your balance with each jump.
Repeat the exercise for 30 sec. 2 sets.
12
ACROSS THE PITCH
RUNNING
Run across the pitch, from one side to the other, at 75-80% maximum pace. 2 sets.
13
PLANT & CUT
RUNNING
Jog 4-5 steps, then plant on the outside leg and cut to change direction. Accelerate
and sprint 5-7 steps at high speed (80-90% maximum pace) before you decelerate
and do a new plant & cut. Do not let your knee buckle inwards. Repeat the exercise
until you reach the other side, then jog back. 2 sets.
15
BOUNDING
RUNNING
Run with high bounding steps with a high knee lift, landing gently on the ball of
your foot. Use an exaggerated arm swing for each step (opposite arm and leg). Try
not to let your leading leg cross the midline of your body or let your knees buckle
inwards. Repeat the exercise until you reach the other side of the pitch, then jog
back to recover. 2 sets.
14
WITH TOE RAISE
SQUATS
Starting position:Stand with your feet hip-width apart. Place your hands on your
hips if you like.
Exercise: Imagine that you are about to sit down on a chair. Perform squats by
bending your hips and knees to 90 degrees. Do not let your knees buckle inwards.
Descend slowly then straighten up more quickly. When your legs are completely
straight, stand up on your toes then slowly lower down again. Repeat the exer-
cise for 30 sec. 2 sets.
11
ONE-LEG SQUATS
SQUATS
Starting position: Stand on one leg, loosely holding onto your partner.
Exercise: Slowly bend your knee as far as you can manage. Concentrate on pre-
venting the knee from buckling inwards. Bend your knee slowly then straighten it
slightly more quickly, keeping your hips and upper body in line. Repeat the exercise
10 times on each leg. 2 sets.
11
WALKING LUNGES
SQUATS
Starting position: Stand with your feet hip-width apart. Place your hands on your
hips if you like.
Exercise: Lunge forward slowly at an even pace. As you lunge, bend your leading
leg until your hip and knee are flexed to 90 degrees. Do not let your knee buckle
inwards. Try to keep your upper body and hips steady. Lunge your way across the
pitch (approx. 10 times on each leg) and then jog back. 2 sets.
11
HOLD THE BALL
SINGLE-LEG STANCE
Starting position: Stand on one leg.
Exercise: Balance on one leg whilst holding the ball with both hands. Keep your
body weight on the ball of your foot. Remember: try not to let your knees buckle
inwards. Hold for 30 sec. Change legs and repeat. The exercise can be made more
difficult by passing the ball around your waist and/or under your other knee.
2 sets.
10
TEST YOUR PARTNER
SINGLE-LEG STANCE
Starting position: Stand on one leg opposite your partner and at arm’s’ length
apart.
Exercise: Whilst you both try to keep your balance, each of you in turn tries to push
the other off balance in different directions. Try to keep your weight on the ball
of your foot and prevent your knee from buckling inwards. Continue for 30 sec.
Change legs. 2 sets.
10
THROWING BALL WITH PARTNER
SINGLE-LEG STANCE
Starting position: Stand 2-3 m apart from your partner, with each of you standing
on one leg.
Exercise: Keeping your balance, and with your stomach held in, throw the ball
to one another. Keep your weight on the ball of your foot. Remember: keep your
knee just slightly flexed and try not to let it buckle inwards. Keep going for 30 sec.
Change legs and repeat. 2 sets.
10
BEGINNER
HAMSTRINGS
Starting position: Kneel on a soft surface. Ask your partner to hold your ankles
down firmly.
Exercise: Your body should be completely straight from the shoulder to the knee
throughout the exercise. Lean forward as far as you can, controlling the movement
with your hamstrings and your gluteal muscles. When you can no longer hold the
position, gently take your weight on your hands, falling into a push-up position.
Complete a minimum of 3-5 repetitions and/or 60 sec. 1 set.
9
ADVANCED
HAMSTRINGS
Starting position: Kneel on a soft surface. Ask your partner to hold your ankles
down firmly.
Exercise: Your body should be completely straight from the shoulder to the knee
throughout the exercise. Lean forward as far as you can, controlling the movement
with your hamstrings and your gluteal muscles. When you can no longer hold the
position, gently take your weight on your hands, falling into a push-up position.
Complete a minimum of 12-15 repetitions and/or 60 sec. 1 set.
9
INTERMEDIATE
HAMSTRINGS
Starting position: Kneel on a soft surface. Ask your partner to hold your ankles
down firmly.
Exercise: Your body should be completely straight from the shoulder to the knee
throughout the exercise. Lean forward as far as you can, controlling the movement
with your hamstrings and your gluteal muscles. When you can no longer hold the
position, gently take your weight on your hands, falling into a push-up position.
Complete a minimum of 7-10 repetitions and/or 60 sec. 1 set.
9
STATIC
SIDEWAYS BENCH
Starting position: Lie on your side with the knee of your lowermost leg bent to 90
degrees. Support your upper body by resting on your forearm and knee. The elbow
of your supporting arm should be directly under your shoulder.
Exercise: Lift your uppermost leg and hips until your shoulder, hip and knee are in a
straight line. Hold the position for 20-30 sec. Take a short break, change sides and
repeat. 3 sets on each side.
8
WITH LEG LIFT
SIDEWAYS BENCH
Starting position: Lie on your side with both legs straight. Lean on your forearm
and the side of your foot so that your body is in a straight line from shoulder to
foot. The elbow of your supporting arm should be directly beneath your shoulder.
Exercise: Lift your uppermost leg up and slowly lower it down again. Repeat for 20-
30 sec. Take a short break, change sides and repeat. 3 sets on each side.
8
RAISE & LOWER HIP
SIDEWAYS BENCH
Starting position: Lie on your side with both legs straight. Lean on your forearm
and the side of your foot so that your body is in a straight line from shoulder to
foot. The elbow of your supporting arm should be directly beneath your shoulder.
Exercise: Lower your hip to the ground and raise it back up again. Repeat for 20-30
sec. Take a short break, change sides and repeat. 3 sets on each side.
8
PART 1
PART 2
PART 3
RUNNING EXERCISES · 8 MINUTES
STRENGTH · PLYOMETRICS · BALANCE · 10 MINUTES
RUNNING EXERCISES · 2 MINUTES
FIFA 11+
LEVEL 1 LEVEL 2 LEVEL 3