>Stretching exercises
This is ballistic stretching, btw. Several exercises are shown, some progressions are also given. Start with the easiest, go for the hardest.
>1. Trunk bending forward
Bend forward and bounce in the lowest position. Goal is fingers to the ground, the hands to the ground. Later, you can try like shown on the picture, hands to neck, goal is to touch your head to your knees (!).
The same applies to the other exercises. The pics are self-explaining, desu. Just remember to make the eexercise easier if it exhausts you. Apparently, the Nazis weren't big on "No pain, no gain".
>c) stretching and strengthening exercises
here, the pics are also well-done. but also show the more difficult variations. For example: Exercise one is just what the pic shows, with a "hollow back", but the starting exercise is to do the exercise with arms stretched over your head.
Next is the "windmill" exercise, you may actually know.
Next seem pretty hard and indeed:
>The exercise is not easy to do and only for advanced students
>Knees opened 1 hand-width, calves parallel, toes pointed, arms hang loosely or grab the back of the thighs. Backbend of the trunk with a hollow back. Bounce in the deepest position, then raise with a hollow back and hips pushed forward; fall over to the front and roll over relaxedly on the trunk.
Next exercise is straight-legged situps. First with a partner, later on without a partner holding your feet. First, cross arms over chest, later hold them at your neck, even later stretch them over your head.
Next is windshield wipers.
Next is super weird and old-school. basically, it's an explosive back bend:
>Shoveling movement
>Lay on your stomach. "Back hold" (ie. hold hands behind your lower back). Raise the upper body explosively, then the stretched out, closed legs (ie, legs touching each other). repeat with a hollow back, by which a "shoveling motion" is created.
Next is the bow from yoga (also only for advanced students).
cont.