Daily 16 Program Montney（每天16个项目Montney）.pdfVIP

DAILY 16 PROGRAM 1. The Daily 16 Program is a comprehensive series of warmup, conditioning, and cool-down exercises. The Daily 16 warmup exercises facilitate gradual distribution of blood flow to the muscles, preparing both the cardiovascular and musculoskeletal systems for the exercise session, by effectively targeting both the upper and lower body. The increased blood flow to the muscles produces a warming effect, increasing the elasticity of the muscles and connective tissues, which is believed to reduce injury risk s. The Daily 16 conditioning exercises include traditional calisthenics that are safe in providing a total body workout, which can vary in duration, degree of difficulty, and level of intensity. The Daily 16 cool-down exercises (the same exercises used in the warmup) allow the body to gradually return to the pre-exercise state. 2. There are three different ways the Daily 16 Program can be used during physical training: a. Daily 16 Warmup. A series of warmup and dynamic stretching exercises that should be conducted prior to the main activity (e.g., formation run, obstacle course, circuit course, etc.), of every physical training session. b. Daily 16 Workout . A series of conditioning exercises that can be used as augmentation to another conditioning activity (circuit course, Physical Fitness Test , etc.), or can be used as a conditioning activity in of itself by simply increasing the number of repetitions or by slowing down the execution of the repetition. c. Daily 16 Cool-Down. A series of cool-down exercises that should be used as the final activity of a physical training session. 3. Daily 16 Warmup and Dynamic Stretching Descriptions a. Warmup Exercises ( 1) Heel to Toe Rocking. Starting position is standing with feet together and hands on hips. Rock back onto the heels, pause, then rock forward onto the toes and pause. Repeat 10 to 15 repetitions.