MULTI-ACTIVITY STATION

TRIPLE LEG STRETCH

STATIC STRETCHING

Do this stretch only after an active warm-up or finishing a workout (i.e. walking/jogging/running the fitness park loop).  DO NOT stretch cold muscles.  Each stretch should be held for 15-30 seconds and repeated 2 to 4 times.

HANGING LEG RAISE

CORE WORK OUT:  ABDOMINALS, HIPS & LOWER BACK

ADDITIONAL:  UPPER BODY & GRIP STRENGTH

Leg lifts or leg raises work the core as well as the hips and lower back, making them a great move for improved overall strength.

Hang from the bar with an overhand grip.  Draw knees up slowly until thighs are parallel to the ground, then lower.  

For all skill levels:  Repeat until you have completed the desired number of repetitions and sets, keeping a steady pace.

• ADVANCED: Raise and lower legs with no bend to the knee until they are parallel to the ground. 
• SINGLE LEG MODIFIED RAISE:  If raising both legs at the same time is too hard, make the leg raise easier by lifting only one leg at a time.  Switch and so same on other side.  
• NOT ABLE TO HANG, NO PROBLEM:  Stand with back against board and feet on the ground.  Lift one leg (bent or straight out) and hold to the count of 5 while squeezing your abs, then switch and do the same on the other side.