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| INTERVAL TRAINING Stationary Bike |
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| Equipment: | Stationary Bike, HRM, Music (optional) | ||
| Location: | Annex | ||
| Team warm-up | |||
| Time: | 10 minutes |  |
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| Activity: | Warm-up 55-65% MHR | ||
| Exercise Prescription | |||
| Time: | 40 minutes | ||
| Exercise: | Interval training on the stationary bike | ||
| Intensity: | 65-85% of estimated of MHR | ||
| Implementation: | Participant choose stationary bike Participants perform intervals at estimated MHR of 65-85% |
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| Team Cool Down Stretch: | |||
| Time: | 10 minutes | ||
| Exercise: | See Diagram S#2 Instructor leads 30 second hold duration for each muscle group (right and left side) |
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| Stretch Diagram # 2 | |||
| Hamstring Stretch | Quad Stretch | Calf Stretch | Chest Stretch |
| With hands above or below the knee, pull leg forward until stretch is felt. Hold 10 seconds. For more strength, move hands up the leg toward the ankle. Switch legs 2x’s | Holding one foot with same-side hand, raise leg until stretch is felt. Hold 10 seconds. Switch sides. 2x’s | Keeping back leg straight, with heel on floor and turned slightly outward, arms outstretched, lean forward until stretch is felt. Hold 10 seconds. Switch legs 2x’s | Stand in corner of room with hands on opposite walls. Lean forward until stretch is felt. Relax between reps. 4x’s |
| Hip Flexor Stretch |
Cat Stretch | Child’s Pose Stretch | Hip Stretch |
| Kneeling on right knee, slowly push pelvis down while slightly arching back until stretch is felt on front of hip. Hold for 10 seconds. Switch legs 2x’s | Tuck chin and tighten stomach, arching back. Relax between reps. 4xs | Slide hands forward and buttocks back. Hold 30 seconds. Relax between reps. 4x’s | Keeping head, neck and back flat, bring right leg over left. Use right leg to pull left leg to floor until stretch is felt. Hold 10 seconds. Switch legs 2x’s |