Category | No. | Exercise (no. of variants) |
---|---|---|
Strength | 1 | Hip/knee extension, dynamic (15) |
2 | Knee extension, static (3) | |
3 | Leg lift, frontal/lateral (9) | |
4 | Arm elevation (7) | |
5 | Arm abduction (7) | |
6 | Elbow extension/shoulder protraction (6) | |
7 | Back extension, dynamic (6) | |
8 | Upper back/shoulder extension, static (4) | |
9 | Abdominals, static (5) | |
10 | Abdominals, dynamic (10) | |
Endurance | Aerobics | |
1 | March (2) | |
2 | Tap (6) | |
3 | Step touch (4) | |
4 | Out-In (2) | |
5 | V-step (2) | |
6 | Box-step (2) | |
7 | Grapevine (2) | |
8 | Leg curl (2) | |
9 | Knee lift (2) | |
10 | Front kick (2) | |
11 | Heel dig (2) | |
Walking | ||
1 | Continuous (1) | |
2 | Interval (4) | |
Flexibility | 1 | Chest/upper back (2) |
2 | Torso (1) | |
3 | Neck (2) | |
4 | Lateral torso (1) | |
5 | Ischiocrural muscles (2) | |
Balance | 1 | Two-leg stand (5) |
2 | Tandem stand (5) | |
3 | One-leg stand (5) |