NOVEMBER
The plank exercise is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

1. Lie face down on mat resting on the forearms, palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on the elbows.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.
5. Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

JANUARY
Flexed-Arm Hang

Using an underhand grip (palms facing toward body) the student assumes the flexed-arm hang position with chin held above the bar.  The student holds this position as long as possible.  The student may be lifted to the starting position.

SPRING
15 Minute Jog

Get out there in the fresh air.