Felipe's Trek Exercises
Bear Walk
Begin kneeling on the floor.
Push your hips up to the sky.
Pretend you are a bear as you walk forward
on your hands and feet.
Try to keep your tummy muscles strong.
Otter Rolls
Roll to the right a few times, repeat to the left. Now hold a pillow in your hands and try to start the roll with your legs. Repeat by holding the pillow between your feet and using your arms to start the rolling. Now try and keep your arms overhead and your legs straight and just use your tummy muscles to roll.
Flamingo Stroll
Stand on one leg. Slightly bend your knee on the leg you pick up. Use your arms for balance. See how long you can balance. Now try it on the other side. Which side do you balance better on? Now imagine you are walking in a stream, pick up your legs high out of the water, and gently place down on the slippery rocks below!
Leap Frog
Stand with your feet shoulder-width apart. Bend your knees, and touch your hands to the floor. Jump up off of both feet. Ribbit, Ribbit. Place pretend lilypads on the floor and jump onto each one.
Crocodile Plank
Beginner/ Partial Plank: Start on your hands and knees. Walk your hands forward until your body makes a straight line from your knees to your head. Try and keep your tummy tight.
Full Plank: Start on your hands and knees, walk your hands forward, this time straighten your knees.
Keep your tummy tight. How long can you hold the position?
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Monkey Spins
Stand with your feet shoulder-width apart. Slightly bend your knees. Lift your arms out to the side and spin. Try in the other direction.
Lizard Stretch
Begin in a hands-and-knee position.
Take your right foot and step right next to the right hand, your knee will fall out to the side slightly. Hold this position for a short while. Repeat on the other side.
Where do you feel the stretch? Now try and walk like a lizard, you can keep your belly low, or try and pick it up a bit.
Sleeping Sloth
Lie on your back. Put your hands and feet in the air. Bend your knees slightly. Reach toward your right hand with your left foot, and repeat on the other side. Pretend you are climbing upside down on a branch. There is a version of this exercise called the dead bug, see below.
Condor Squats
Start by pretending to be a bird. Flap your wings. Condors are large birds, so stretch those arms out wide. If you can, start to squat down by bending your knees slightly. Now you can pretend to be taking off- squatting down so you can use your legs to jump, while also trying to flap your wings.