Duke Fitness & Wellness

Try TRX - THREE Punch Pass Available

2012-02-02T13:00:00.001-05:00

For a short time only, we are offering a three punch pass to TRX, our new small group training program. Buy a ten punch pass for $120, or through Feb 15th, purchase a three punch pass for $36. Contact mdobbins@duaa.duke.edu to set up!

Join us on the ground floor of Wilson Rec.

M-W-F at 8 AM, Tuesday at Noon, Mon and Thurs at 6 PM

Learn more about TRX at Duke by visiting our website http://recreation.duke.edu/

February is Biceps Month

2012-02-01T15:34:00.000-05:00

Your biceps muscle is a two-headed muscle located in the upper portion of your arm. Its main function is to both flex the elbow (causing your hand to curl up toward your shoulder) and to supinate (causing your forearm to rotate inward). While the exercises below are specific to biceps training, keep in mind that you use your biceps for many compound exercises of the upper back such as Lat Pull Down or Bent Over Row.

Try these Biceps exercises:
Cable Curl: http://www.exrx.net/WeightExercises/Biceps/CBCurlStirrups.html
Preacher Curl: http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html
Dumbell Curl: http://www.exrx.net/WeightExercises/Biceps/DBCurl.html

Cardio And Core Continues Tonight

2012-01-30T13:10:00.000-05:00

Dance at Wilson TODAY at 4 PM

2012-01-27T10:10:00.000-05:00

Win Great Prizes Just for Working Out!

2012-01-24T17:01:00.002-05:00

Try TRX this Spring

2012-01-20T12:00:00.001-05:00

Try TRX for FREE Thru January 20th

2012-01-10T14:56:00.005-05:00

Duke Personal Training invites you to try TRX at Wilson for free thru Friday the 20th of January.
Class Times are: M,W,F at 8 AM, Tuesday at Noon, and M, Th at 6 PM.
After the initial free classes, you can continue to train with TRX for only $12 per session. Check out our website www.recreation.duke.edu for more details. Contact Mary Ann at mdobbins@duaa.duke.edu to purchase your ten class punch card.

Muscle Group of the Month

2012-01-01T09:44:00.000-05:00

January is Upper Back Muscle Month
Major Muscles of the Back
Latisimus Dorsi ("Lats")
Rhomboids
Rear Deltoids
Upper Trapezius ("Traps")
Middle Trapezius
The muscles of the back are very important for everyday as well as sports activities. Strong upper back muscles are essential for good posture and improving low back pain.
Some Upper Back Exercises to try:

Chin Up http://www.exrx.net/WeightExercises/LatissimusDorsi/BWUnderhandChinup.html
Seated Row
http://www.exrx.net/WeightExercises/BackGeneral/LVSeatedRow.html
Bent Over Row
http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
Cable Row
http://www.exrx.net/WeightExercises/BackGeneral/CBSeatedRow.html
Bent Arm Pull Over
http://www.exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover.html
Rear Lateral Raise
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

TRX is Coming to Duke!

2011-12-30T14:59:00.003-05:00

Try This Workout at Home!

2011-12-30T14:46:00.003-05:00

Tabata Intervals are 4 minute mini workouts which you can do anywhere.

For those who don't have any equipment but need a little workout while you are away from the gym, you can try this Tabata Workout at Home.The timing for a Tabata is 20 seconds on, 10 seconds off X8. So it is 4 minutes, high intensity. You can get a Tabata timer app for your smart phone or tablet. Many are FREE!

Workout

For each Tabata, go all out!!! Do not stop moving. You can take a tiny break or slow down, but never stop working until the end. Rest 2-3 minutes between Tabatas.

1. Alternate between Squat Jumps and Bicycle Crunch

2. Burpee Push up - http://www.coreperformance.com/knowledge/mvements/burpees-with-push-up.html

3. Alternate between Fast Lateral Lunge and Plank

4. Single Straight Leg Stretch - http://www.ehow.com/video_4940370_pilates-single-straight-leg-stretch.html

Fall 11 Semester End Group Fitness Blow Out

2011-12-09T12:00:00.000-05:00

Holiday Fitness Schedule

2011-12-08T09:30:00.000-05:00

Muscle Group of the Month

2011-12-01T14:56:00.000-05:00

December is Abdominals Month

Your abdominals are important for low back health, proper posture and as foundation muscles for athletic perfomance. Challenge yourself with some of the following exercises.

Weighted Incline Leg Hip Raise:

http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineLegHipRaise.html

Push Sit Up

http://www.exrx.net/WeightExercises/RectusAbdominis/BBPushSitUp.html

Side Plank

http://www.exrx.net/WeightExercises/Obliques/BWSidePlank.html

Lying Twist

http://www.exrx.net/WeightExercises/Obliques/WtLyingTwist.html

Give the Gift of Fitness

2011-11-29T07:51:00.002-05:00

Fitness Schedule for Thanksgiving Break

2011-11-21T15:12:00.001-05:00

Group Fitness Class Schedule

Tuesday - 11/22 full schedule except we will CANCEL the 6 PM Yoga class (Brodie) and the 7:30 PM Cardio Dance (W)

NO CLASSES Weds 11/23 thru Sun 11/27

Regular classes resume 11/28

Come to REC AND PE Day TODAY!

2011-11-12T07:49:00.000-05:00

Kripalu Yoga THIS Second Friday 11/11/11 at 4 PM

2011-11-09T16:50:00.000-05:00

Muscle Group of the Month

2011-11-01T09:07:00.009-04:00

November is Hamstrings Month

The hamstrings, or the muscles that run along the back of your thigh, work in conjunction with the quads, glutes and hips to help propel your body. The hamstrings not only control knee flexion and extension, but are involved in lateral movements and powerful, plyomoteric type movements like sprinting and jumping. The hamstrings are comprised of the biceps femoris, semitendinosus and the semimembranosus.

Try these hamstrings exercises:

Straight Leg Deadlift: http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

Cable Standing Leg Curl: http://www.exrx.net/WeightExercises/Hamstrings/CBStandingLegCurl.html

Lever Kneeling Leg Curl: http://www.exrx.net/WeightExercises/Hamstrings/LVKneelingLegCurlH.html (Wilson Only)

Personal Training this Fall at Duke

2011-10-26T12:58:00.000-04:00

Thanks for coming to our FREE Boot Camp!

2011-10-17T14:04:00.002-04:00

We had such a great time tonight at Boot Camp!

If you are interested in attending one of our upcoming eight (8) session Wilson Boot Camps, you need to register now. We are accepting registration for:
Tuesday/Thursday night at 6 PM 10/25 thru 11/17
AND
Tuesday/Thursday morning at 8 AM 10/25 thru 11/17
Only $64 on flex or check.
Contact Mary Ann at mdobbins@duaa.duke.edu to register.

Good Luck Racers

2011-10-15T10:43:00.000-04:00

To All Those Racing Sunday,

Run Hard, Have Fun, Be Well!

from Duke Personal Training

Muscle Group of the Month

2011-10-01T09:02:00.000-04:00

October is Glute Month

The muscles of your backside are the focus of this month. The gluteus maximus, medius and minimus are the largest muscles of your behind, providing power to sit upright, stand, walk, run, cycle and more.

Try these exercise to strengthen your glutes:

Smith Squat

http://exrx.net/WeightExercises/GluteusMaximus/SMWideSquat.html

Lateral Step Up

http://exrx.net/WeightExercises/GluteusMaximus/DBLateralStepUp.html

Side Bridge Hipe Adbuction:

http://exrx.net/WeightExercises/HipAbductor/BWSideBridgeHipAbduction.html

Fall Break Group Fitness Schedule

2011-09-30T09:37:00.000-04:00

Upcoming Area Races

2011-09-29T17:51:00.003-04:00

Hey Runners,

Here is a list of upcoming area road races courtesy of runnersworld.com

Come to Our Pilates Open House!

2011-09-27T08:59:00.002-04:00

Group Fitness Schedule Fall 11

2011-09-11T08:11:00.001-04:00

For class descriptions and a printable copy of the schedule, please visit our website:
http://recreation.duke.edu/

Muscle Group of the Month

2011-09-01T12:00:00.001-04:00

September is SHOULDER Month.

Your shoulders are important muscles for lifting and hoisting over head. Additionally, shoulders work with the muscles of your chest for pushing activites and the muscles of your back for pulling activites.

The main muscles of your shoulder are the anterior, medial and posterior deltoids.

Try these shoulder exercises:

Seated Miliatry Press: http://www.exrx.net/WeightExercises/DeltoidAnterior/BBSeatedMilitaryPress.html

Front Raise: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Cable Upright Row: http://www.exrx.net/WeightExercises/DeltoidLateral/CBUprightRow.html

Seated Rear Lat Raise: http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html

Free First Year Fitness Experience

2011-08-31T09:36:00.003-04:00

Duke Personal Training Welcomes You Back

2011-08-29T18:42:00.002-04:00

Welcome back students!!
As a reminder, Duke Personal Training offers:

Traditional Personal Training

Pilates Personal Training

Specialty Programs like our upcoming K-ville Bootcamp (starts 9/13)

Check out our website for more info or to schedule and appointment/sign up for bootcamp

http://recreation.duke.edu (click on Recreation, then personal training)

Check Out Our NEW Wilson Weight Room

2011-08-25T09:10:00.002-04:00

Become Your Best You this Fall with Duke Personal Training

2011-08-18T15:46:00.003-04:00

Try TABATA Training

2011-08-16T08:01:00.005-04:00

Since variety is an important part of improving overall fitness and helps keep your workouts interesting, Duke Personal Trainers recommend switching up your routine now and then.

One fun and challenging fitness trend is Tabata Training. With Tabata, you work VERY hard for 4 minutes, then take a nice long recovery. The process is 20 seconds all out, 10 seconds recovery, X8. You can do just one exercise that whole time, or mix in 2-4 exercises. You can even download an app with a Tabata timer for free!Here is a great webstite: http://tabatatraining.org/

Duke Personal Trainers can utilize Tabatas in their training sessions, or you can do them on your own. We invite you to challenge yourself!

Muscle Group of the Month

2011-08-01T09:00:00.002-04:00

August is Pectoralis (Chest) Month

The pectoralis major covers the front of the chest and is shaped like a fan. It allows for a vareity of arms movements such as pushing. The pectoralis minor, a thin trianglur shaped muslce at the top of the chest, helps with shoulder movement.

Try these pec exercises:

Bench Press

http://www.exrx.net/WeightExercises/PectoralSternal/LVBenchPress.html

Cable Cross-Over

http://www.exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html

Push Up

http://www.exrx.net/WeightExercises/PectoralSternal/BWPushup.html

Chest Press Machine

http://www.exrx.net/WeightExercises/PectoralSternal/LVChestPress.html

Incline Dumbell Press

http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html

TRY SOMETHING NEW THIS SUMMER

2011-07-29T10:23:00.005-04:00

Both Wilson and Brodie are wide open this summer, so it is a great time to try a class or workout.

In the weight room, Duke Personal Trainers suggest you try the Free Motion machines. There are brand new machines in Wilson to the left of the entrance. There is a well-loved machine at Brodie near the squat racks. Try a Pec Fly, Standing Lat Pull Down or Side Lunge and Twist (holding the handle in front of you at waist height, side step and swing the handle around you, turning your torso.)

Or add the BOSU (half dome) to your workouts.Try using one or two BOSUs for burpees, squat jumps or for standing on to add instability to band or dumbbell exercises.

And if you haven't tried yoga yet, or haven't been in a while, Group Fitness offers an excellent yoga class on Fridays at noon. Get ready for the weekend with Leah's Hatha Yoga!

Pilates at Home or on the Road

2011-07-13T08:52:00.010-04:00

Two Duke Pilates Personal Trainers, Nicola and Joy, are working with the reformer in our Mind Body Studio at Brodie.

While having proper instruction and equipment designed to facilitate the movement can be really helpful, there are plenty of Pilates exercises you can do at home. One of the sites our Pilates Personal Trainers suggest is: http://www.pilatesanytime.com/

(This site offers on-line classes for a small monthly fee)

You can view and print this workout for use at home as well!

Wilson Weight Room is Open!!!

2011-06-23T09:32:00.004-04:00

Come and check it out.

Wilson Rec Renovations Continue

2011-06-09T08:54:00.001-04:00

The flooring is being installed right now!

Wilson Rec Renovation is Underway

2011-05-31T12:42:00.000-04:00

The space is cleaned out and the painting has commenced!

Brodie is OPEN at 6 AM Weekdays

2011-05-26T09:30:00.001-04:00

To accomodate all morning users, we have opened

the Brodie Gym an hour earlier, 6 AM, weekdays.

Join us mornings at Brodie until the

GRAND RE-OPENING of Wilson Weight Room at the end of June.

Duke Personal Training is Open for Business All Summer

2011-05-25T08:17:00.000-04:00

It isn't too late to join Hard Hat Boot Camp

2011-05-04T08:39:00.004-04:00

Get a tough workout during the Wilson Weight Room Renovation!

Come to Hard Hat Boot Camp

Tuesdays and Thursdays at 6 PM

Through June 9th

Only $10 drop in
K-Ville Lawn

Follow this link
http://www.duke.edu/web/intramural/personal_training/group.html
or contact Mary Ann at mdobbins@duaa.duke.edu for more details.

Muscle Group of the Month

2011-05-03T12:00:00.000-04:00

May is Quadriceps Month

The quadriceps are the collective name for the four main muscles of the front of the the thigh: the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius.

The quadriceps power knee extension. Therefore, they are crucial in walking, running, jumping and squatting. Both sport performance and general health will benefit from strengthening the muscles of the front of the thigh.

Try these exercises:
Seated Leg Press: http://www.exrx.net/WeightExercises/Quadriceps/SLSeatedLegPress.html
Walking Lunge: http://www.exrx.net/WeightExercises/Quadriceps/DBWalkingLunge.html
Leg Extension: http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html
Smith Squat: http://www.exrx.net/WeightExercises/Quadriceps/SMSquat.html
Barbell Split Squat: http://www.exrx.net/WeightExercises/Quadriceps/BBSplitSquat.html

Muscle Group of the Month

2011-04-03T14:30:00.000-04:00

April is Triceps Month

The muslces of your triceps work to straighten your arm. They work antagonistically with your biceps muscles. Triceps primarily help your pectoral muscles with pushing activies.

Try some of the following exercises:

Cable Pushdown:
http://exrx.net/WeightExercises/Triceps/CBPushdownRope.html

Triceps Kickback:

http://exrx.net/WeightExercises/Triceps/DBKickback.html

Assisted Triceps Dip:
http://exrx.net/WeightExercises/Triceps/ASTriDip.html

Decline Triceps Extension:
http://exrx.net/WeightExercises/Triceps/BBDeclineTriExt.html

Transform Your Core

2011-04-01T09:00:00.000-04:00

Strengthen, Tone and Tighten your body this spring
Private Pilates Training on the Reformer with Pilates Certified Personal Trainers is now available!

Sign Up Today: http://www.duke.edu/web/intramural/personal_training/index.html
or contact Mary Ann: mdobbins@duaa.duke.edu
919-613-7516

DORM ROOM BOOT CAMP

2011-02-25T08:11:00.000-05:00

Try this workout in your dorm or apartment. All you need is a towel, one resistance band and a clock.
You will get a tough, whole body workout in just under an hour!

Dorm Room Boot Camp

Warm up

Running in place 45 seconds

High knees 45 seconds

Butt kicks 30 seconds

Ski jumps 45 seconds

30 second break

Jumping jacks 45 seconds

Burpee 1 minute

1 minute break – repeat (11 minutes)

Workout w/ bands
Lat pulldown 1 minute
Push ups 1 minute

Lunges 1 minute switch legs and repeat
Mountain climber 1 minute
1 minute break – repeat (11 minutes)

Water break

Kickbacks 1 minute switch sides 1 minute
Leg press 1 minute
Military press 1 minute
Hip Bridge 30 seconds each leg
High jumps 1 minute
Lateral raises 45 secs each side
1 minute break – repeat (14.5 minutes)

Planks – down and up – one minute
Bicycle Crunch 45 seconds
Lateral Lunge - one minute
Front raises - 45 seces each side minute
Sit ups 1 minute
1 minute break – repeat (10 minutes)

Cool down and stretch 5 mins

Duke Personal Training Now Accepts Credit Cards

2011-01-24T11:14:00.000-05:00

Muscle Group of the Month

2010-12-01T11:24:00.002-05:00

December is Calf Month

Beyond aesthetics, your calves provide a solid base of power and endurance which are needed for both running and jumping. So don't forget to train these muscles!

Try these exercises (note straight leg and bent knee) for strong, toned calves:

Sled Lying Calf Press: http://www.exrx.net/WeightExercises/Gastrocnemius/SLLyingCalfPress.html
Lever Seated Calf Raise: http://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaiseH.html
Smith Calf Raise: http://www.exrx.net/WeightExercises/Gastrocnemius/SMStandingCalfRaise.html
Smith Seated Calf Raise: http://www.exrx.net/WeightExercises/Soleus/SBSeatedCalfRaise.html

Attention First Year Students - King of the Quad is Thursday 10/14/10!

2010-10-01T14:06:00.000-04:00

When: Thursday, 10/14/10 from 6-7:30 pm
Where: East Campus Quad
What: First Year students will compete for fitness dominance in a Field day meets Wipeout array of events. Event descriptions are listed below. The winning dorm will receive a highly coveted and unusual prize to pass down to subsequent generations of first year fitness fanatics! This program promises to be fun, active, entertaining, and a little bit (or maybe a lot) messy!

After your fitness challenge, refuel with free Jimmy Johns subs on the quad for all teams!

How To Sign-up: Team and event sign-up lists may be obtained through your Hall Council.

Rules:
1) Each dorm may have up to 2 teams. Team participants MUST live in that dorm.
2) Each dorm team must have a minimum of 10 participants, but may have more.
3) Each event will require 5 or 10 participants, including at least 1 female for 5 person events and 2 females for 10 person events.
4) Each dorm team must have the appropriate number of participants in every event or receive 0 points for unattended events.
5) Each team participant must participate in at least one event, but may do more.

Events:
1) Obstacle Course: Climb an inflatable wall and ride down the water slide, run through tires, army crawl in the rain, do various jumping and balance skills, and bring it home on a tricycle!
2) Slime Bucket Relay: Wearing a bucket strapped to your head; fill it with slime, run across a balance beam, and deposit the slime in your team bucket until your team fills their slime quota!
3) Costume Relay: Each teammate will run a lap on the inner quad loop wearing a costume. The handoff will involve switching the costume to the next participant on your relay team.
4) Animal Relay: Can you move like an animal?! Each participant will "run" like a different animal, including lizard, crab, stork, frog, and horse.
5) Tug O' War: Test your dorm's strength against another dorm team and risk getting pulled into the pit of slime if you lose. This event may determine the "King of the Quad" champion!

FREE Fitness Orientations - Sundays at 5 PM

2010-10-01T11:00:00.000-04:00

Come learn the basics at this FREE weight room orientation. Our trainers will teach you to use the exercise equipment for safe, effectice workouts.

Every Sunday at 5 PM
Wilson Gym and Brodie Gym
Meet by the weight room desk.

Also - on the last Sunday of the month - come learn some more advanced moves at Barbell Basics.

6 PM at Wilson Gym

Cardio Circuit Class

2010-09-15T18:51:00.000-04:00

*Kick Your Fitness Up a Notch with....

Cardio Circuit

Sign up for Cardio Circuit, a high intensity small group personal training program designed to challenge your strength and cardiovascular fitness.
Mondays and Wednesdays

8 sessions starting Monday Sept. 20th
7 PM

$64 - includes 8 sessions AND incentives such as
free personal training sessions for attendance.
Wilson Recreation Front Lawn
Led by Duke Personal Trainers

Let Duke Personal Training help you meet your fitness goals!!

Questions or to register: Contact Mary Ann Dobbins, 613-7516, mdobbins@duaa.duke.edu

Saturday 9/18/10 Body Tone

2010-09-14T08:13:00.000-04:00

Wilson Gym is closed all day Saturday 9/18/10. We will move the BT class to east campus (Brodie Gym 149) this week. We will have a max of 25 participants, first come first served. See you Saturday!

Group Fitness Class Descriptions

2010-08-17T13:18:00.003-04:00

10 Minute Workouts from Duke Personal Training

2010-05-13T16:38:00.005-04:00

Summer time is a great time to be more active, but summer schedules can make it hard to get to the gym.

If time is NOT on your side, you can try one of these 10 minute workouts from two of our Master Trainers, Justin Wickard and Mary Ann Dobbins.

Justin's Workout:
Quick Warm up with Jumping jacks or a short jog/brisk walk 0:00 - 0:30
30 second pushup, 30 second sqauts X3 0:30 - 3:30
30 second break 3:30 - 4:00
30 High Knee Jog in place, 30 Biceps Curls X3 4:00 - 7:00
30 second rest 7:00 - 7:30
1 minute Speed Skaters (quick side to side lunging) 7:30 - 8:30
30 seconds lateral shoulder raises 8:30 - 9:00
1 minute basic crunch 9:00- 10:00
Equipment - 2 sets of dumbells for curls and shoulder raises

Mary Ann's Workout
Quick Warm with a jump rope 0:00 - 1:00
30 second Resistance Band Rows, 30 second side lunge X2 1:00 - 3:00
30 second Burpees - squat, thrust, in, jump up 3:00 - 3:30
30 seconds push up, 30 seconds biyclce crunch X 2 3:30 - 5:30
30 seconds jumping lunge or reverse lunge in place 5:30 - 6:00
60 seconds Front and Side Jab Punch w/ Right Hand 6:00 - 7:00
60 seconds Front and Side jab Punch w/ Left Hand 7:00 - 8:00
30 seconds each Front, R Side, L Side and Back Plank 8:00- 10:00
Equipment - jump rope, one resistance band

Annual Fitness Triathlon

2010-04-26T12:00:00.001-04:00

Come to our First
Fitness Triathlon
Friday, April 30th

2 PM

Aerobic Studio B

20 minutes each of Body Tone, Cardio Dance and Spinning
Only the First 60 will be allowed to participate.

Plan to come by at Noon to pick up your class sticker.

Blow off steam before finals with the Fitness Triathlon!!

Co-Sponsored by IRONMAN 2!

Interval Training Ideas

2010-01-25T15:49:00.000-05:00

BINGO Interval Workouts

Looking for some good interval workouts to complete your BINGO card or just to change up your aerobic routine?

Try these:

MINI INTERVAL

5 min warm up

20 minute interval: alternate 2 min hard/ 2 minutes moderate

5 minute cool down

ELLIPTICAL INTERVAL

10 minute moderate warm up

2 minute fast/2 minute moderate/2 minute on toes/two minute moderate/2 minute high resistance/ 2 minute moderate, 2 minute backwards/two minute moderate - REPEAT

10 minute cool down

TREADMILL GAUNTLET

5 minute warm up

4 minutes start at a higher incline (5-10%) and moderate speed. Every minute lower hill 1-2 levels and increase speed .3 MPH. Repeat FOUR to FIVE times

5 minute cool down

MINI TEMPOS (good for indoor/outdoor running and elliptical)

5 minute moderate warm up

4X 5 minutes hard pace/1 minute easy

5 minute cool down

Choose levels that are challenging to you. These workouts aren't long, so they should be intense.

Good Luck!

BINGO Stretching Routine

2010-01-25T13:53:00.000-05:00

Perform these stretches after a warm-up or at the end of your workout. Hold each stretch for 20-30 seconds.

Lower Body Static Stretches

Stretch #1 Glute Stretch
Sitting on floor with right leg bent, place right foot over left leg. Place left arm over right leg so elbow can be used to push right knee. Hold and repeat for other side.

Stretch #2 Adductor Stretch
Stand with feet as wide apart as is comfortable. Shift weight to one side as knee bends. Reach towards extended foot and hold. Repeat for other side.

Stretch #3 Single Leg Hamstring
Place leg out straight and bend the other so your foot is flat into your thigh. Bend forward from the waist keeping your back flat. Hold and repeat with the other leg.

Stretch #4 Standing Quadriceps
Standing on one leg grab the bottom of one leg (just above ankle). Pull heel into buttocks and push the hips out. Your thigh should be perpendicular to the ground. Hold and repeat with the other leg.

Stretch #5 Standing Calf
Place feet in front of each other about 18 inches apart. Keep back leg straight and heel on the floor. Push against a wall to increase the stretch. Hold and repeat with other leg.

Upper Body Static Stretches

Stretch #6 Shoulder & Chest
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.

Stretch #7 Arm Across Chest
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

Stretch #8 Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.

Got Ups? Got Speed?

2010-01-05T10:10:00.000-05:00

Jump Higher and Become More Agile

Calling all Duke Athletes - from the weekend warrior to the club sports captain, Duke Personal Training's Derek Concannon will offer PLYO-Mania an 8 session program designed to help you meet your athletic goals.

PLYO-Mania

Tuesdays and Thursdays in Feb (starting 2/2)

5:30 PM

Wilson Basketball Courts

$64 for all 8 sessions or $10 to drop in

(Participation will be limited to 15, so if you want to guarantee your spot, contact Mary Ann at 919-765-9013 or mdobbins@duaa.duke.edu in advance to register.)

Become the best athlete you can be this winter - come to PLYO-Mania!!

Join our summer Bootcamp series!

2009-07-30T14:39:00.003-04:00

Bootcamp Series 3
7/20/09 to 8/26/09
Mondays and Wednesdays at 6 pm
Meet at the main entrance of Wilson Gym
Cost: $10 to drop in to any session, $64 for an 8 session punch card (open to members only)