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West Craven High School

Craven County Schools

 

2600 Streets Ferry Rd.

Vanceboro, NC 28586

Workouts for Band Camp

Band Camp can be a lot of things; fun, hard working, tiring, enjoyable and exhausting. To eliminate some of the extra physical demands, here are some stretches, workouts for at home and some cardio that you can start preparing your body before band camp!

Stretches

Calf Raises

  1. Stand with feet shoulder length apart.

  2. Slowly go up on to your toes and hold for about 3 seconds and slowly back down.

  3. You can do this on a flat surface or adding a step for a deeper stretch going down.

  4. You can try one leg at a time or both.

  5. 10 reps of 3 sets

Quad Stretch

  1. Stand on your left leg, one knee touching the other. You can hold a chair or the wall to keep your balance.

  2. Grab your right foot using your right hand and pull it towards your buttocks.

  3. Hold the position for 20 to 30 seconds and then repeat with your left leg.

Kneeling Lunge

  1. Start with your left leg on the floor and your right leg at a 90-degree angle in front of you.

  2. Put your hands on your right knee and keep your back straight.

  3. Keeping your left knees pressed to the floor, lean forward into your right hip while squeezing the muscles in your left buttocks.

  4. Hold for 30 seconds, and repeat.

Overhead Arm Stretch

  1. Stand straight with your shoulders back, chest out, and feet shoulder width apart.

  2. Raise one arm overhead, bend the elbow and gently pull it behind your head.

  3. Hold the stretch.

  4. Relax and repeat with opposite arm.

Crossover Stretch

  1. Start by standing straight with feet pointed straight forward.

  2. Take your left arm across your chest.

  3. With the right hand, grasp the back part of the left upper arm (just above the elbow)

  4. Using your right arm, slightly pull the left arm across the body.

  5. Keep the left elbow bent as you pull across the body.

  6. Hold the stretch for 30 seconds.

  7. Switch sides and repeat.

  8. 2 sets 

Exercises 

Planks

  1. Start by laying on the floor.

  2. Lift your body into a standard pushup position. (To modify, forearms flat on the floor.)

  3. Make sure your entire body is straight.

  4. Hold this position for 30 seconds or as long as you can and then relax.

  5. Repeat 3-5 times. Gradually increase the time spent holding the position each week.

Superman

  1. Lay face down on a mat or flat surface, with arms outreached.

  2. Keep your hands and arms straight throughout the exercise.

  3. Raise your arms and legs 4-5 inches off the ground.

  4.  Hold for 5 seconds, then return to starting position.

  5. 10 reps for 3 sets

Pushups

  1. Assume a face-down position on the floor.

  2. Your hands should be slightly wider than your shoulders. This works out both arms and chest.

  3. Raise yourself by pushing the ground away from you.

  4. Repeat lowering and raising at a steady pace.

  5. 10 reps of 3 sets or as needed.

Bend Ab Tuck

  1. Start seated on the mat with arms behind you, hands on the mat and fingers facing your backside.

  2. Sit . back towards your hands and lift up your feet off the mat keeping your knees bent.

  3. Keep abs tight and press your legs out long and lower back down slightly.

  4. Pull your knees in to return to your starting position.

  5. to challenge yourself add a weight in between your feet.

  6. 10 reps for 4 sets.

Horn Angels

  1. Use either your instrument, an object or a 10 lb. weight.

  2. Hold us in a playing position for about 30 seconds and rest for 30 seconds.

  3. Repeat for 4 sets.

  4. To challenge yourself, use only one arm, or increase the length or the weight.

Squats

  1. Stand tall with your feet about shoulder-width apart.

  2. Lower your hips to the floor and bend your knees. Keep your back straight

  3. Return to the starting position by squeezing your buttocks.

  4. Do this for 30 reps for 4 sets.

  5. to challenge yourself, add a weight or increase the sets or reps.

Cardio

Quad Stretch

  1. Stand upright with your legs together, arms at your sides.

  2. Bend your knees slightly, and jump into the air.

  3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

  4. Jump back to starting position.

  5. 30 reps of 3 sets.

Walking to Jogging to Running

  1. Walk at a normal comfortable pace for about 3 min.

  2. Increase your speed to a fast walk for another 2 min.

  3. Slow jog for 3 min.

  4. Go back to a quick walk for 3 min.

  5. jog for 4 min.

  6. Walk comfortably for 5 min.

  7. change the pattern as needed but continue to lengthen your time.

  8. Using a treadmill with an incline can also be done using this process.