lunge. FIGURE 9-3: The extend and flex. FIGURE 9-4: The thigh stretch. FIGURE 9-5: The single-leg over. FIGURE 9-6: Standing hamstring stretch. FIGURE 9-7: Piriformis stretch. FIGURE 9-8: Frog stretch. FIGURE 9-9: Butterfly stretch. FIGURE 9-10: Lunging hip flexor stretch. FIGURE 9-11: Lying quad stretch. FIGURE 9-12: Calf stretch. FIGURE 9-13: Triceps stretch. FIGURE 9-14: Bicep stretch. FIGURE 9-15: Seated bicep stretch. FIGURE 9-16: Wrist extension and flexion. FIGURE 9-17: Forearm flexor stretch. FIGURE 9-18: Seated shoulder squeeze. FIGURE 9-19: Upper back stretch. FIGURE 9-20: Knee to chest stretch. FIGURE 9-21: Seated back rotation. FIGURE 9-22: Side-lying thoracic rotation. FIGURE 9-23: Upper trap stretch. FIGURE 9-24: Cross-body shoulder stretch. FIGURE 9-25: Lying chest stretch. FIGURE 9-26: Elbow-to-elbow grip. FIGURE 9-27: Bent-arm wall stretch. FIGURE 9-28: Sphinx stretch. FIGURE 9-29: Child’s pose against a wall. FIGURE 9-30: Lunge with spinal twist. FIGURE 9-31: 90/90s. FIGURE 9-32: Side bend stretch standing and sitting. FIGURE 9-33: Extended child’s pose with sphinx stretch. FIGURE 9-34: Standing figure 4. FIGURE 9-35: Quadruped rotation. FIGURE 9-36: Dynamic shoulder stretch from child’s pose. FIGURE 9-37: Cat/cow. 8 Chapter 10FIGURE 10-1: The female athlete triad. FIGURE 10-2: Diastasis recti.
9 Chapter 11FIGURE 11-1: Straight leg raises. FIGURE 11-2: Hamstring curls with a dumbbell. FIGURE 11-3: Wall squats. FIGURE 11-4: Step-ups. FIGURE 11-5: Side leg raises. FIGURE 11-6: Sections of the spine.
10 Chapter 15FIGURE 15-1: Dumbbells and a barbell.
11 Chapter 16FIGURE 16-1: The heart.
12 Chapter 17FIGURE 17-1: Muscles of the front core. FIGURE 17-2: Muscles of the back core. FIGURE 17-3: Hip lifts. FIGURE 17-4: Crunches. FIGURE 17-5: Bicycle kicks. FIGURE 17-6: The Superman. FIGURE 17-7: V-ups. FIGURE 17-8: Scissor kicks. FIGURE 17-9: Side plank. FIGURE 17-10: Ab rolls. FIGURE 17-11: Stability ball knee raises. FIGURE 17-12: Stability ball hip thrusts. FIGURE 17-13: Modified side plank. FIGURE 17-14: Side lunge. FIGURE 17-15: Pregnancy core stretch.
13 Chapter 18FIGURE 18-1: Chair dips. FIGURE 18-2: Calf raises. FIGURE 18-3: Single-leg squats. FIGURE 18-4: Seated hip thrusts.
14 Chapter 19FIGURE 19-1: DA Form 5500, Body Fat Content Worksheet (Male).
15 Chapter 20FIGURE 20-1: Hunger-controlling hormones.
16 Chapter 23FIGURE 23-1: The digestive system. FIGURE 23-2: Nutrition label from a popular candy. FIGURE 23-3: Calories in common alcoholic drinks.
17 Chapter 24FIGURE 24-1: Portion control in practice.
Guide
1 Cover
2 Table of Contents
6 Fill-in-the-Blanks Workout Calendar
7 Index
8 About the Author
9 Dedication
10 Author’s Acknowledgments
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