BAC In Shape Example Program (Word doc)
- 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)