Field Morning
A river cuts through a rock, not because of its power but its persistence.
SHOULDER STRETCH
Standing straight, bring right arm across chest, keeping shoulder down. Grab top of extended arm near tricep. Hold for 15 seconds, stretching shoulder. Repeat with left arm/shoulder.
CHEST + UPPER BACK
Keep breathing throughout this exercise. Standing straight, lock hands low behind your back. Stretching chest, push hands toward floor. Hold for 15 seconds.
Bring arms in front of you and grasp hands. Push hands out as if cradling a large beach ball. Hold for 15 seconds.
NECK STRETCH
Standing straight, look down, tuck chin to chest. Hold for 15 seconds. Lift head to neutral, then look straight up, bending head back. Hold for 15 seconds. Return head to neutral, then bring ear to right shoulder. Hold for 15 seconds. Return head to neutral, bring ear to left shoulder. Hold for 15 seconds.
CALF STRETCH
Start with your feet together, chest up. Put right leg back, toes up, and press your right heel into the floor. Hold for 15 seconds. Repeat with left leg.
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MODIFIED
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ANKLE ROTATION
Lift right foot off floor and rotate ankle in a circular way. Do 5 circles in one direction and 5 the other. Repeat with left ankle.
THIGH STRETCH
Standing straight, bring right foot up behind and grab your right ankle. Balance on your left leg. Bring your right bent knee parallel to the left standing knee. Don't lock your left standing knee. Maintain your balance. Hold right ankle in hand for 15 seconds. Feel the stretch in your right leg on the thigh. Release, return to standing, regain your balance. Repeat with left leg bent, balancing on right leg.
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MODIFIED
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HOLD SQUAT
Start with feet about 12" wider than shoulders. Toes pointed out. With knees following toes, squat down with arms raised in front of you. Go as low as you can. Hold for 15 seconds. Slowly return to standing. Modify: Don't go as low.
FORWARD FOLD
Feet together, slightly bend knees, lean forward until stomach nears thighs. Straighten legs and hold for 15 seconds. Slowly roll upper body up to standing position.
LATERAL HIP STRETCH
Place right foot behind the left. Lean on left leg so right side hip comes out. Bring right arm up and over to follow your body. Hold for 15 seconds. Slowly return to standing. Repeat with right foot.
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MODIFIED
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BODY WEIGHT SQUATS
Place feet slightly more than shoulder width apart, toes pointed out. Squat down with feet flat on floor and body weight on your heels. Keep upper body upright. Arms in front for balance. Go as low as you can with feet flat on floor, upper body upright. Repeat 20 times.
MODIFIED: Don't go as low, and rest forearms
on thighs.
Squat with your body weight on your heels. Your
knees should not go past your toes. Hands can
come forward for balance. Don't go as low, and
rest forearms on thighs. Repeat this 20 times.
ARM CIRCLES
Standing straight with feet flat on the floor, raise your right arm out to your side, aligned with your shoulder. Move arm in a small circular motion. 10 forward and 10 backward. Repeat with left arm.
ARM SWING
Standing straight with feet flat on the floor, raise your right arm out to your side, even with your shoulder. In a circular motion, swing arm inward across the chest. 10 clockwise rotations and 10 counter-clockwise rotations. Repeat with left arm.
HOLD LUNGE
Stand with feet shoulder width apart. Take a big step forward with right leg. Lower hips while bending right knee gently to align parallel to the floor, with left knee slightly bent. Keep back straight. Hold for 15 seconds.
FIELD STRETCHING
Check your resting heart rate
- 1ENTER YOUR AGE
- 2WITH ONE HAND, find your pulse by placing your index and middle fingers on your lower neck next to your windpipe. Press lightly until you feel a pulse.
- 3WITH THE OTHER HAND, click the heart icon each time you feel a beat. You can also tap the spacebar.
| RESTING |
| WARM UP |
| FAT BURNING |
| ENDURANCE |
| PERFORMANCE |
| MAX |