The Windermere community fitness park

Exercise Database

This page, created with information provided by Windermere High School PE Director Brad White, provides an overview of the 16 stations comprising the Windermere Community Fitness Park, along with a summary of the broad range of exercises you can expect to learn over time.

The Windermere Community Fitness Park has been open for a couple of months and the response from the community has been really positive. On any evening you can expect to see people working out, teens hanging out, families exploring the equipment, and kids playing on it. Any guesswork as to what to do with all these exercise stations has been eliminated now that Our Exercise Database has been published. Compiled by Windermere High School PE Director Brad White, the exercise database lists common exercises for each of the 16 stations of the fitness park. 

Download the Exercise Database as a PDF file

Table of Contents

Some things to know…

Before we present the exercise database, it’s a good idea to get to know some familiar anatomical terms we use to describe how the body moves. Let’s briefly explore these major planes of movement and types of movements.

Let's become familiar with some common terms…

There are many common terms used in physical education to describe the human body, body position, body components and the exercises that challenge our body to get stronger. Many of these terms are familiar to those who have followed a course of weight training or participated in fitness programs.

Anatomy Terms:
Anatomical position Anatomical position is a neutral reference position where the body is standing upright directly facing forward. The feet are flat and directed forward. The arms are at the body’s sides with the palms facing forward
Frontal (Coronal) plane Divides the body into anterior (front) and posterior (back) portions
Transverse plane Divides the body into superior (upper) and inferior (lower) portions
Sagittal plane Vertical plane that divides the body into right and left sides
Midsagittal plane Divides the body at midline into equal right and left sides
Oblique plane Divides the body at an angle
Anterior At or near the front of the body (front view)
Posterior At or near the back of the body (back view)
Supine A position with the body facing up. It can also refer to the palm of the hand
Prone A position with the body facing down. It can also refer to the palm of the hand
Midline An imaginary vertical line that divides the body equally (right down the middle)
Medial Nearer to midline (side view)
Lateral Farther from midline (side view)
Superior Toward the head away from the lower part of the body (bird’s-eye view looking down)
Inferior Away from the head towards the lower part of the body (bottom view looking up)
Superficial Close to the surface of the body
Deep Away from the surface of the body
Proximal Nearer to the origination of a limb
Distal Farther from the origination of a limb
Muscle Terms:
Agonist A muscle that contracts to generate the main force of an action is called the prime mover or the agonist for that action
Antagonist A Muscle that perform the paired and opposing action to the agonist is called the antagonist
Synergists Synergists are muscles that assist the prime mover in its role
Stabilizers Stabilizers act to keep bones immobile when needed
Muscle contraction There are three main types of muscle contraction for our purposes: concentric eccentric and static
Concentric contraction Refers to a muscle contracting to overcome and move a load. A bicep curl is an example
Eccentric contraction Refers to muscle action in which the muscle lengthens while contracting. The lowering phase of a pull-up performed slowly is an example
Isometric contraction Refers to a muscle contracting maximally but does not move or overcome a load. Pushing maximally against a wall is an example
Common Muscles:
Biceps Muscles on the front of the upper arm, flexors of the elbow joint
Triceps Muscles on the rear of the upper arm, extensors of the elbow joint
Forearms A group of muscles below the elbow controlling actions at the elbow, wrist and fingers
Medial deltoids The side shoulder muscles
Front deltoids The front shoulder muscles
Rear deltoids The rear shoulder muscles
Trapezius Triangular large muscle spanning upper to mid back controlling actions of the shoulder girdle and scapula
Rhomboids Deeper mid-back muscles controlling the scapula or shoulder blades
Pectoralis major Chest muscles used in pushing actions
Latissimus dorsi Main back muscles used in pulling actions
Erector spinae Extensor muscles running superficial to deep and parallel to spine
Rectus abdominis Spinal flexor muscles on the front of the abdomen wall
External oblique Muscles on the sides of the abdomen
Gluteus maximus These are butt muscles
Hamstrings A muscle group on the back of the upper thigh controlling knee flexion and extension of the leg at the hip
Quadriceps A muscle group on the front of the thigh controlling knee extension and flexion of the leg at the hip
Calf A muscles group on the back of the lower leg controlling plantar flexion (moving up on toes)
Workout Terms:
Resistance Is the load applied to a muscle during an exercise ideally not too heavy nor too light a load
Set A set refers to a series of repetitions performed during an exercise usually until some fatigue is felt
Repetition A repetition is one cycle of the basic movement of an exercise
Circuit A series of exercises performed one after another
Compound Refers to an exercise involves multiple muscles and joints
Functional Refers to practical, compound exercises that duplicate actions from real world or sport activities.
Muscle fatigue Refers to the feeling of your muscles getting tired and slowing during a set of repetitions of an exercise
Muscle soreness A delayed response to a weight training session where there is a feeling of tightness in the muscles and discomfort upon stretching 1 to 2 days post workout
Pike A straight body folded at the waist (a “V”)
High plank Top of push-up position
Plyometric An explosive, bouncy movement. Examples of plyometric exercises include squat jumps and box jumps
Aerobic Steady state exercise that you can maintain without fatiguing
Anaerobic An intense, short bout of exercise that leaves you breathing hard
Core The muscles from the base of the neck to the pelvis which stabilize or move the torso
Neutral posture Refers to standing tall through the spine chest open, belly long, core muscles engaged by pulling inwards (i.e. navel towards your spine) at a point 4" below the belly button
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Here are the exercises you might want to learn…

In the tables below you’ll find exercises listed for each of the 16 stations comprising the Windermere Community Fitness Park. Common and easier exercises appear before more difficult exercises for any station. Always warm-up with a walk, easy joint mobilization movements and some stretching before tackling resistance exercises! 

Station 1: Multi Pole

Station #1

There are 15 stations to explore at the Windermere Community Fitness Park!

Exercises

For each station there may be several exercises listed

Description

We include a brief description for each exercise

Notes

This column contains general notes relating to the station
WCFP-multi-connection-post-station-#1-for-tableStation #1:
Multi
Pole
  • Battle rope waves: single alternating, double, horizontal crosses, standing or on two knees, seated Russian twists
  • TRX standing: row, push-up, triceps press, biceps curl, rear fly (Y/T/W), fall-out
  • TRX feet suspended prone: push-up, knee tuck, pike-up, pendulum, body saw, mountain climber
  • TRX feet suspended supine (heels rest in the loops): hamstring curl, bicycle, rear support (add rocking backward)
  • Band (high): face pull, high row, woodchop down, kneeling or seated lat pull-down
  • Band (mid): mid-row, knee-raised balance row, standing twist
  • Band (low): biceps curl, woodchop up, lateral shoulder raise, bent over 1-arm rear fly, seated low row
  • Battle ropes are heavy braided ropes that can be anchored in pairs to any anchor point on station #1
  • TRX is a brand of portable exercise unit consisting of adjustable straps with anchors on one end and handles on the other end
  • Bands are essentially large elastics, usually 40 inches in diameter, that come in a variety of thicknesses. One end is anchored and the band is stretched. The more a band stretches, the greater the resistance that you feel
    		• The Multi Pole station provides high, mid and low level anchor points for common fitness park accessories such as suspension training straps (like the TRX) and stretchy bands. Nearly all exercises performed by anchoring accessories to the Multi-Connection Post could be considered to be closed-chain with full-body engagement. In simple terms, any exercise performed here will use lots of muscles and joints because you'll be standing.

    Click here to visit the Multi Pole page

    Station 2: Rope Climb

    Station #2

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-rope-climb-station-#2-for-tableStation #2:
    Rope
    Climb
  • Climbing variations:
    Hands and feet
    Hands only
    Hold + knee raise
    Hold + straight leg raise
    L-sit hold or L-sit climb
    Inverted hold or climb
  • Hands and feet is the standard variation using the most muscles to share the load
  • Hands only is a difficult upper body only variation but will also include the muscles of the core or mid-section
  • Hold variations refers to hanging on with the arms static and flexing at the hip with knees bent or straight
    		• Climbing is a universal movement we all learn as toddlers, perfect as children, and neglect as adults. The action of climbing, pulling upwards, involves muscles of the upper body like the arms, shoulders, chest and back. It also uses the muscles of the mid-section of the body front and rear, muscles we refer to as core muscles. These join the upper and lower body, and act as stabilizers in all full-body movements like climbing. In most climbing variations the legs hug the rope. This engages the muscles of the hip (the glutes and hip flexors), the muscles of the thigh (the quads and hamstrings), and the muscles of the lower leg (flexors and extensors of the ankle)

    Click here to visit the Rope Climb page

    Station 3: Parallel Bars (35" bar)

    Station #3 (35" bar)

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-parallel-bars-station-#3-for-tableStation #3:
    Parallel
    Bars
    (35" bar)         		35” bar (lowest of 3 bars): This is accessible to and useful for those in wheelchairs or doing re-habilitation


  • Rising to a stand
  • Straight-arm support
  • 1 or 2 leg lift (bent or straight)
  • Tuck support
  • Scapular dip: arms straight, raise/lower shoulders
  • Leg-assisted dips
  • Forward/backward lean
  • Assisted front support travel
  • Lean-back row
    		• The exercises on the left all begin with grabbing the bar. The actions possible here include pulling against the bar: using the pulling muscles of the upper body (back, rear shoulders, biceps), and pushing against the bar to use the pushing muscles of the upper body (shoulders, chest, triceps). Pushing or pulling against the bar also offsets the weight of the body allowing appropriate loading of the legs muscles: glutes, hamstrings, quads, etc.Here are some exercise and related resources for people in wheelchairs from Physical Therapists Bob Schrupp and Brad Heineck, who have over 60 years of combined experience in the physical therapy field: https://www.youtube.com
    /c/BobBrad/search?query=wheelchair

    Click here to visit the Parallel Bars page

    Station 3: Parallel Bars (46" bar)

    Station #3 (46" bar)

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-parallel-bars-station-#3-for-tableStation #3:
    Parallel
    Bars
    (46"bar)         		46” bars: This pair of parallel bars provides an opportunity to perform a variety of exercises such as: supports, dips, swings, travels, planks, planches, inverted positions


    1. Supports:
  • Front support (straight body)
  • Tuck support (knees tucked)
  • Straddle support (legs above bar)
  • L-sit. Add pivot.
  • Forearm support (arms bent 90°)
  • Forearm to Victorian (lean back to horizontal)
  • 45° turn to front support on the bar to the left, then return; next to right
  • Travel in front support (or tuck, straddle, L-sit) forward/back
  • Bicycle travel: add 1-knee raises to each hand “step” during travel


    2. Dips:
  • Scapular dip: from a straight-arm front support, keeping arms straight, raise/lower body (shoulder blades slide up/down)
  • From a straight-arm front support, bend arms to lower shoulders toward bars.
  • Band-assisted dip: knees or feet are placed on a band looped around and hanging from the bars
  • Tuck dip
  • L-sit dip
  • Elbow (Russian) dip: from front support, lower forearms to the bars
  • Rear (Korean) dip: straight arm support with back to one bar, then lower to touch shoulder blades to bar
  • Plyometric dip: hands come up off bar; add clap
  • 180° turn dip


    3. Swings:
  • From a front support, keep the body straight and swing from the shoulders. Progress to:
  • Higher swings forward and back
  • Add a dip during the swing
  • Legs land on bars in a straddle in front or behind
  • Swing + straddle travel: swing, straddle bars in front, now pivot forward to take a new grip in front of legs, then repeat


    4. Travels:
  • With straight arms, move hands one at a time incrementally along bars
  • With arms straight, moves hands together incrementally along bars


    5. Plank:
  • Swing legs up to the bars to the rear, place toes on the bars, then try:
  • High plank. Try one leg raise, one arm raise, one arm/one leg, shoulder tap, knee to elbow.
  • Push-up, with variations


    6. Planche:
  • Planche lean
  • Tuck planche
  • Straddle planche
  • Full planche
  • Dip in a planche form


    7. Inverted positions:
  • Hang in tuck or V or with straight, vertical body
  • Row from a hang held horizontal or vertical
  • Travel in a hanging tuck
  • Front lever: with straight arms and straight body, hang horizontal (face up)
  • Back lever: With straight arms and straight body, hang horizontal (face down, arms behind body); start a skin-the-cat to get into this position

    		• 1. Supports: The body is above the bar with straight arms


    2. Dips: The body is lowered and raised. Arms start straight, bend to some degree at the elbow, and straighten again


    3. Swings: As with "Supports" (above), the body is above the bar with straight arms


    4. Travels: Walking straight arms along the length of the bars


    5. Plank: These exercises involve planking above the parallel bars


    6. Planche: A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms


    7. Inverted positions: These exercises involve hanging under the bars

    		One of the most practical stations in the Windermere Community Fitness Park, the set of three Parallel Bars is home to dozens of exercises primarily for the upper body muscles (shoulders, chest, back, arms) and mid-section, aka the core muscles, which include the abdominals, hip flexors and obliques. Upper body exercises performed on the Parallel Bars can be categorized as "pushing" and "pulling" exercises, and "static" exercises (where the upper body is the anchor, the mid body does the work, and the lower body provides the resistance)

    Click here to visit the Parallel Bars page
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    Station 4: Low Rings

    Station #4

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-low-rings-station-#4-for-tableStation #4:
    Low
    Rings         		1. Standing and leaning:
  • Row
  • Push-up
  • Triceps press
  • Biceps curl
  • Rear fly (Y/T/W)
  • Fall-out


    2. Feet suspended, prone:
  • High plank
  • Low plank
  • Push-up
  • Knee tuck
  • Pike-up
  • Pendulum
  • Body saw
  • Mountain climber
  • Planche lean
  • Handstand push-ups (walk hands away to bring body up to vertical)


    3. Kneeling:
  • Hands on rings with body straight from knees to head, place weight onto hands and lower forward; return without bending at the waist


    4. Assisted with hands on rings:
  • 2- or 1-leg squat


    5. One foot-suspended:
  • Bulgarian split squat
    		• These rings act like a suspension trainer like a TRX or Human Trainer. Most TRX suspension training exercises will be possible on these two units with rings positioned 20" above the surface. These include the following categories of exercises:


    1. Standing and Leaning: Forward for pushing muscle exercises, backward for pulling muscle exercises


    2. Feet suspended with body facing down (prone): These plank-style exercises all engage the core stabilizer muscles of the mid-section, front and rear


    3. Kneeling with hands on rings: Like exercises 2 and 3 above, kneeling-based exercises engage the core muscles of the mid-section, front and rear


    4. Hands on rings for assistance: These exercises involve offsetting your body weight while using the muscles of the legs


    5. One foot in a ring: Exercises where one foot is attached to the ring places the load on the other leg muscles and challenges balance

    		The Low Rings is an understated name for a station with so much potential for performing interesting exercises. As mentioned, this station acts much like a suspension trainer, a set of adjustable straps like the popular TRX device. One minor issue is with the rings themselves which are relatively small and may be difficult to place your feet into for "feet suspended" actions.

    The Low Rings station was given the nickname "Robot Arms" by one of the moms using the fitness park. The resemblance of the station's hanging rings and corrugated coverings to the arms of the robot from the ancient series Lost In Space can be appreciated.

    Click here to visit the Low Rings page

    Station 5: Press Machine

    Station #5

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-press-and-squat-station-#5-for-table-2Station #5:
    Press
    Machine         		1. Squat:
    Actions and muscles involved
  • Hip opening or extending = Glutes
  • Knee opening or extending = Quads
  • Spine stabilizers = Erector spinae


    1. Shoulder Press:
    Actions and muscles involved
  • Arms rising = Shoulders (front and middle)
  • Elbow joint opening or extending = Triceps
  • Mid-section stabilizers = Core muscles front and rear


    3. Seated Chest Press:
    Actions and muscles involved
  • Arms moving forward = Chest
  • Elbow joint opening or extending = Triceps

    		• This double station allows for squats and shoulder press on one side, and seated chest press on the other side:


    1. Squat: Crouch, with shoulders under pads; rise to a stand using glutes, not low back


    2. Shoulder Press: Stand with hands at shoulders, pressing up on the pads; press the pads overhead; keep elbows slightly ahead of shoulders for safety


    3. Seated Chest Press: Press the bars away; keep elbows slightly ahead of shoulders for safety
    		The Press Machine is a duplex station with a squat and shoulder press combo on one side and a chest press on the opposite side. These two units were included in the fitness park design because most users can relate to the resemblance as standard weight room machines and know intuitively how to use them.

    CAUTION: Please be careful when using the squat side of the Press Machine! Always support the weight of the padded bar when adjusting the load knob. Failure to do so may result in the padded bar descending quickly possibly striking the user. Never allow children to stand under the padded bar as it is being adjusted!

    Click here to visit the Press Machine page

    Station 6: Peg Travel

    Station #6

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-peg-travel-station-#6-for-tableStation #6:
    Peg
    Travel         		1. Hanging:
  • Passive hang or dead hang: all muscles relaxed, except those of the forearms
  • Active hang: activation of many muscles in the core, arms, and back. The shoulders are lowered, the biceps are away from the ears, shoulder blades are pulled down, and lower traps are engaged
  • Pull-ups
  • Leg or knee raises


    2. Travel:
  • Travel (ape swings)
  • Lateral travel


    3. As anchor for suspension trainer:
  • Standing: row, push-up, triceps press, biceps curl, rear fly (Y/T/W), fall-out
  • Feet suspended prone: push-up, knee tuck, pike-up, pendulum, body saw, mountain climber
  • Feet suspended supine (heels rest in the loops): hamstring curl, bicycle, rear support (add rocking backward)

    		• The Peg Travel station is multi-practical. It can be used for:


    1. Hanging-based work: Hang to strengthen grip muscles or to perform core exercises. Hang from the pegs or bulbs for variety. Larger diameter objects like the bulb further challenge grip strength. Ideal for rock climbers!


    2. Travel-based work: Travel the length of the bar with Ape Swings and engage your entire body. Tough for adults to do


    3. Anchor point for TRX-based work: Anchor a TRX and enjoy a spacious area to workout with a comfortably padded surface     		At first glance, you might miss the potential of the Peg Travel Station. It looks like a hand-over-hand overhead travel ladder in a kids playground. Kids are great at this full-body action but adults, proportionately much heavier than kids, find this action really tough and might overlook its usefulness for other exercises. Simply hanging from the bar or pegs until you can't provides a great full-body stretch while actually improving your grip strength. There is no better place to anchor a suspension trainer than over the high top support of the the Peg Travel station.The ground padding under this station is deeper and softer than the other stations.

    Click here to visit the Peg Travel page
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    Station 7: Vertical Cargo Net

    Station #7

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-vertical-cargo-net-station-#7-for-tableStation #7:
    Vertical
    Cargo
    Net         		1. Climb:
  • Up to top
  • Up to top, over and down
  • Vary the speed
  • Vary the direction the body is facing
  • Vary the pathway


    2. Assisted climbing:
  • Pull up out of a wheelchair or walker
  • Hold onto the net at various heights for assistance


    3. Assisted squat:
  • Assisted squat
  • Assisted lunge


    4. Stretching:
  • For hip, knee and lower leg
  • For shoulder, chest, back and arms

    		• The Vertical Cargo Net, by design invites you to climb, hang, stretch, and use the net for assistive purposes


    1. Climb over the net:
    This comprehensive action uses muscles and joints of the upper body, mid-section or core, and lower body


    2. Assisted climbing movements:
    Ideal upper body work for those in a wheelchair or using a walker.


    3. Assisted squat movements:
    Offers gradual loading of the legs offset by the upper body holding the net


    4. Stretching movements:
    A myriad of stretches is possible using the Vertical Cargo Net. The movement of the netting while holding onto it for stretching adds a balance challenge

    		Most among all the 15 stations of the WCFP, the Vertical Cargo Net invites the imagination to create, explore and invent movements and ways of using this tactile and mobile station. Those with sensitive hands or joints may want to wear gloves as the nylon rope making up the netting is quite rough.

    Click here to visit the Vertical Cargo Net page

    Station 8: Swedish Ladder

    Station #8

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-swedish-ladder-station-#8-for-tableStation #8:
    Swedish
    Ladder         		1. Hang:
  • Passive hang
  • Active hang
  • Palms facing away or towards body


    2. Hanging leg raise:
  • Bent knees
  • Straight legs
  • One hand


    3. Supports:
  • Front, rear
  • Standing on bar
  • Feet off ground


    4. Plank (feet use the bar):
  • Low or high plank hold, with feet at various heights
  • Add shoulder taps
  • Add knee to elbow (Spiderman)


    5. Plank (hands use the bar):
  • Low plank on floor, reach out in front to tap bar; alternate hands
  • High plank with hands out in front of shoulders on bar, hold
  • High plank, “walk” hands up bar
  • High plank; “hop” hands up bar


    6. Elevated mountain climber:
  • Hands on any bar (lower is harder); feet step, hop or run


    7. Inverted poses:
  • Face the bars; bend forward at the waist into a pike position, then get closer and place the back against the bars; reach up to grab the highest bar possible; now swing the legs up so that the body is vertical with the head just off the ground
  • Climb up, swing one knee, then the other over the top bar, then hang down, lying backward with the back resting against the bars.


    8. Handstand training:
  • Feet walk-up/down (belly to the bars)
  • Assisted handstand (feet high on bar; back or belly to the bar)
  • Assisted 1-hand handstand (one hand on bar, one hand on ground)


    9. Triceps Duck-under:
  • Start in high plank, pronated grip on the bar, no thumb around bar; keeping the elbows in front, lower the elbows under the bar until you can almost duck the head under the bar


    10. Bulgarian split squat:
  • Lunge position with rear foot elevated on a bar: keep front knee above foot; lower rear knee toward ground


    11. Nordic curl:
  • This may be possible if the heels can be wedged under the lowest bar; a mat/towel can be used. Kneel on surface with heels under low bar; lower body forward to the ground, resisting using the muscles at the rear of the legs and using the arms to assist, cushioning the resisted fall, then pushing to come back up. Progress to using arms less.


    12. Glute bridge:
  • Supine (face up), soles of feet on bar; lift hips high. Try one leg.


    13. Calf raise:
  • One or two feet on the lowest bar and hands on a high bar for stability; raise the heels (go up on tip-toes) to lift the entire body up


    14. Push-up (feet on bar):
  • The feet or foot can be placed at various heights to change the angle of the push-up.


    15. Dragon Flag:
  • Lying supine on ground with hands grasping a low bar directly behind the head. The body, from feet to shoulders, is lifted up without bending at the waist. Lower down to close to the ground.
  • Legs bent
  • Legs straight


    16. Human Flag:
  • One hand is placed on a low bar and one hand is placed on a high bar; jump or lift one or both legs off the ground into a support position:
  • Tuck support, hips high
  • Vertical support, toes to sky
  • Horizontal tuck or straddle
  • Horizontal straight body


    17. Stretching / Flexibility / mobility:
  • Elevated Child’s Pose (wide, narrow, 1 arm)
  • Hip flexors stretch: facing away, one knee on ground with the foot elevated on bar; the other knee is up in front with the foot flat on ground.
  • Elevated back extension (prone, hands walk up bars, arching the back)
  • Standing back bend: face away, walk hands down bar behind body to arch back
  • Side arch: feet on a low bar, outside hand up on a high bar; push hips out laterally. Support with other forearm if needed.
  • Standing pigeon stretch: one bent leg resting horizontally on a mid-height bar; stretch the glute and I-T band
  • Pike-out (hands and feet on bars)
  • German hang (facing away, hands behind body on bar, palms down): assisted (kneeling on ground or standing on bar) or unassisted hang (feet off ground) “skin the cat”
  • Assisted squat to lateral knee touch (90/90 shin box): hands on bar in low squat; lower knees laterally to the ground alternating sides


    18. Attachment points for stretch bands:
  • This equipment could provide multiple attachment points for stretch bands. See #1: Multi-Connection Post

    		• 1. Hang:
    Improves grip strength. Also great for spinal traction and decompression and stretching the lats. The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders.


    2. Hanging leg raise:
    Improves grip strength. Also great for spinal traction and decompression and stretching the lats. The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders.


    3. Supports:
    No additional notes


    4. Plank (hands use the bar):
    Core work: anti-flexion/extension, isometric hold. Also improves shoulder stability.


    5. Plank (feet use the bar):
    Core work: anti-flexion/extension, isometric hold. Also improves shoulder stability.


    6.Elevated mountain climber:
    For the core area: helps train hip flexion. Develop endurance or strength, depending on time, difficulty


    7. Inverted poses:
    No additional notes


    8. Handstand training:
    Core work: anti-flexion/extension, isometric hold. Also improves shoulder stability.


    9. Triceps Duck-under:
    The push/press action means triceps isolation. At the core this exercise works anti-flexion


    10. Bulgarian split squat:
    The single-leg press action works quads, glutes, hamstrings


    11. Nordic curl:
    The leg flexion action at the knee works the hamstrings


    12. Glute bridge:
    No additional notes


    13. Calf raise:
    Plantar flexion of the ankle works the calf muscles of the lower leg


    14. Push-up (feet on bar):
    This chest press action works the pectorals, triceps, and anterior deltoid


    15. Dragon Flag:
    At the core this exercise works anti-extension and includes an isometric hold. The lats are worked in the action of shoulder extension


    16. Human Flag:
    At the core this exercise works anti-flexion laterally and improves shoulder stability


    17. Stretching / Flexibility/ Mobility:
    All of these stretches work to improve an increased range of motion in the areas affected.


    18. Attachment points for stretch bands:
    No additional notes

    		The Swedish Ladder station is very versatile with currently 18 exercises listed and more that you can invent as you become familiar with its structure. It's also a practical place to anchor stretchy bands.

    Try folding a towel or a yoga mat over one of the bars to cushion the back when doing hanging moves

    Click here to visit the Swedish Ladder page

    Station 9: Low Bar

    Station #9

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-low-bars-station-#9-for-tableStation #9:
    Low
    Bar         		1. Push-up: Elevated
  • Prone (facing down), hands on the bar for a slightly easier version of the traditional push-up.


    2. Push-up: Variations
  • Wide grip
  • Narrow grip
  • Underhand (supinated) grip
  • One leg raised
  • One hand
  • Plyometric (explode up so hands lift off bar)
  • Donkey kick: jump, kick legs out
  • Pike-up: hands remain on the bar; lift hips up high, jumping feet up off the ground


    3. Push-up: Feet on bar variations
  • Regular
  • Prone, pike position
  • One leg raised


    4. High plank: Hold
  • High plank, hands or feet on bar


    5. High plank: Variations
  • Alternate tapping each shoulder
  • Lift and extend one arm
  • Lift and extend one leg
  • Lift and extend one arm and one leg
  • Raise one elbow close to ribs (row)
  • Turn straight body to reach one hand to the sky
  • Turn straight body to reach one hand under and past the other arm
  • Turn straight body to reach one foot/leg under and out past the body (in the air or tapping the ground)
  • Hands on ground up to hands on bar (“walk-up”)
  • Alternate bringing knee to elbow like climbing a wall (Spiderman)
  • Alternate driving each knee toward chest or opposite shoulder, slowly or continuously with speed (mountain climber)
  • Walk feet backward so that hands/arms are ahead of shoulders


    6. High plank: Side, hold
  • Body straight and held sideways supported by one hand on the bar; feet stacked or staggered


    7. High plank: Side, variations
  • Raise and lower hips
  • Raise one arm toward sky
  • Bring upper or lower knee toward the chest
  • Upper elbow to upper knee
  • Raise and lower upper leg
  • Raise lower leg up and in front of upper support leg


    8. Rear support: Hold
  • Supine, hands on bar behind body, body straight, feet/legs extended straight out (bent knees is easier)


    9. Rear support: Variations
  • Raise and lower hips
  • Raise hips with soles of feet pressed together
  • Raise one straight leg
  • Raise bent knee toward chest
  • With feet apart and fingers pointing to the rear, turn and reach one arm up and behind


    10. Rear support: Dip
  • Start with rear support. Lower, bending arms to 90°. Easier on shoulders if fingers face backward.
  • Try one leg support.


    11. Single-leg squat to bar:
  • Lower butt to bar while standing on one leg; return.


    12. Bulgarian split squat:
  • Lunge position with rear foot elevated on the bar: keep front knee above foot; lower rear knee toward ground


    13. Hip raise:
  • Supine on ground, soles of feet on bar; raise hips high. Try one foot, with other leg straight or bent 90°


    14. Hip raise: Variations
  • Prone (facing down), hands on the bar for a slightly easier version of the traditional push-up.


    15. Toe-tap:
  • Stand; quickly alternate tapping each foot on the bar


    16. Step-up:
  • Keep one foot on bar. Rise to one-foot stand on bar, then lower to ground.
  • Try adding a knee raise at the top.


    17. Power step-up:
  • More explosive version of the step-up: switch feet at the top before lowering


    18. Two-foot hop:
  • Hop up so both feet land on the bar


    19. Burpee:
  • Two-foot hop onto bar, return; now place hands on bar, jump both feet out to extend body; do a push-up; return.


    20. Lateral hop:
  • Hopping sideways across the bar: 1 or 2 feet


    21. L-sit:
  • Hands on bar, legs outstretched in front


    22. Tuck support:
  • Hands on bar, body in a tuck position, feet off ground.

    		• 1. Push-up: Elevated
    Pushing or pressing uses: pecs, triceps, and front deltoid. Core muscles used to stabilize body in plank-style position


    2. Push-up: Variations
    These variations challenge the muscles involved to operate at different angles or speeds


    3. Push-up: Feet on bar variations
    This position involves more recruitment of the deltoids or shoulder muscles


    4. High plank: Hold
    The core muscles are involved, statically contracted to hold the bridge position. Referred to as anti-flexion or an isometric hold


    5. High plank: Variations
    These variations challenge the core muscles to stabilize the body while other movements are performed


    6. High plank: Side hold
    The core muscles are involved, statically contracted to hold the side bridged position. Specifically, anti-flexion bridging laterally using obliques (side abs) in an isometric hold


    7. High plank: Side, variations
    These variations challenge the core muscles to stabilize the body while other movements are performed


    8. Rear support: Hold
    Core muscles are used to achieve an isometric hold. Also improves shoulder mobility


    9. Rear support: Variations
    These variations challenge the core muscles to stabilize the body while other movements are performed


    10. Rear support: Dip
    This action involves elbow extension using the triceps


    11. Single-leg squat to bar
    This single-leg squat action involves the quads, glutes, and hamstrings


    12. Bulgarian split squat:
    This single-leg squat action involves the quads, glutes, and hamstrings


    13. Hip raise:
    The primary action here is hip extension involving the glutes and hamstrings


    14. Hip raise: Variations
    These variations challenge the hamstrings, glutes and hip flexors at different angles


    15. Toe tap:
    This movement promotes endurance and quickness


    16. Step-up:
    The step-up action engages the quads, glutes and calves


    17. Power step-up:
    In addition to #16, this variation employs an explosive plyometric jumping component


    18. Two-foot hop:
    In addition to #16, #17, this variation employs an explosive plyometric jumping component


    19. Burpee:
    This exercise is a combination of explosive plyometric jumping and push-ups


    20. Lateral hop:
    This exercise employs explosive plyometric jumping laterally to promote leg quickness


    21. L-sit:
    This static pose challenges the core muscles as they maintain isometric hold


    22. Tuck support:
    This static pose challenges the core muscles as they maintain isometric hold

    		At last count, there are at least 22 different exercises and variations that can be performed using the simple Low Bar station. This station is also useful as an anchor point for stretchy bands.

    Click here to visit the Low Bar page
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    Station 10: Core Bench

    Station #10

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-core-bench-station-#10-for-tableStation #10:
    Core
    Bench         		1. Crunch
  • Feet under restraint bar
  • Curl-up with legs bent or straight
  • Straight or diagonal path


    2. Hip or leg raise:
  • Supine, grab bar behind head
  • Raise bent or straight legs


    3. Hip or leg raise: variations
  • Keep butt on bench and raise one knee, two knees, straight legs or do a scissors or 2-leg circle movement
  • Keep butt raised off bench: perform any of the above exercises
  • Pulse-up: extend legs/heels to the sky. Easier: return butt to bench each repetition.


    4. Semi-seated position:
  • Seated with back at 45°
  • Easier: hands holding sides of bench beside hips
  • Alternate 1- or 2-knee flexion/extension
  • Straight leg scissors or crosses
  • Bicycle outstretched legs
  • Swing 2 legs to the ground side-to-side
  • Figure 8
  • V-up: bring torso toward upraised legs


    5. Prone position:
  • Prone on bench, hips and thighs resting on the bench, slowly raise one or two legs


    6. Prone position: variations
  • Legs extended beyond bench, hands holding the sides of the bench; raise one or two legs (bent or straight)


    7. Quadruped position: variations
    On hands and knees (hands directly below shoulders) –
  • Extend hip (open the hip)
    alternating legs
  • Extend at the shoulder (reach forward) alternating arms
  • Extend and the hip AND shoulder together opposite arm and leg
  • Extend and the hip AND shoulder together same arm and leg


    8. Dragon flag:
  • Lie supine, grab restraint bar behind head: raise straight legs and torso high; lower straight body down close to the bench


    9. Push-up:
  • Use 2 benches: one hand on each; feet on surface or up on the benches

    		• 1. Crunch
    Actions here include abdominal flexion, top-down. A straight path hits rectus abdominus and a diagonal path works the obliques


    2. Hip or leg raise
    The action here is abdominal flexion and hip flexion working the abs and hip flexor muscles


    3. Hip or leg raise: variations
    This works the same muscles as above but with the added challenge of asymmetric loading


    4. Semi-seated position
    These exercise variations involve core flexion and can be performed for endurance or strength, depending on time, difficulty


    5. Prone position
    This action challenges the posterior chain of the body's core musculature including the erector spinae, glutes and upper hamstrings


    6. Prone position: variations
    This varaitions challenge the posterior chain of the body's core musculature including the erector spinae, glutes and upper hamstrings. Warning: do not swing into hyperextension (arch)


    7. Quadruped position: variations
    At the core, the posterior chain (including erector spinae) are keeping the body positioned while the glutes and upper hamstrings extend the hip. When the arm is extended the posterior deltoid is engaged


    8. Dragon flag
    Core muscles are engaged in anti-flexion action Lats and shoulders are involved in flexion (eccentric) and extension, and in isometric holding


    9. Push-up
    This allows for a deeper push-up movement. Muscles involved include the front deltoids, pecs and triceps. At the core, anti-flexion muscles keep body straight

    		For every fitness centre indoors or outdoors, flat benches are standard for the shear number of uses these structures offer the fitness enthusiast. The exercises listed here are but a few of the many exercises options parallel benches provide for.

    Click here to visit the Core Bench page

    Station 11: Plyo Boxes

    Station #11

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-plyo-box-station-#11-for-tableStation #11:
    Plyo
    Boxes         		1. Step-up march:
  • L-R up, L-R down
  • Switch the step-up leg ½-way through the set


    2. Eccentric single-leg squat:
  • Stand at edge of box on one leg; lower other leg down below the box
  • Keep chest up


    3. Single-leg squat to box:
  • Lower butt to box while standing on one leg; return
  • Use pistol squat progression


    4. Bulgarian split squat:
  • Lunge position with rear foot elevated on the box
  • Keep front knee above foot; lower rear knee toward ground


    5. Toe-tap:
  • Standing, quickly alternating tapping each foot on the box


    6. Step-up:
  • Keep one foot on box. Rise to one-foot stand on box, then lower to ground
  • Try adding a knee raise at the top
  • Use only the foot on the box to do the work.


    7. Power step-up:
  • More explosive version of the step-up
  • Switch feet at the top before lowering
  • Get air time


    8. Two-foot hop (aka box jump):
  • Both feet land on the box


    9. Two-foot hop with a ¼ turn:
  • Start side-on to the box; jump, turn, land on box


    10. Burpee:
  • Two-foot hop onto box, return; now place hands on box, jump both feet out to extend body; do a push-up (optional); return


    11. Lateral step-up:
  • Stand side-on to the box; place one foot on box, rise to a one-leg stand


    12. Box travel:
  • R foot on box; rise to stand, switch to the L foot on the box as you travel to the other side


    13. Depth jump:
  • Step or jump up to the box, then drop down to the ground, landing ready to jump again


    14. Depth jump: variations
    After landing on ground:
  • Jump high
  • Jump far
  • Jump up to another box
  • Sprint


    15. Hands on box:
  • See #9: Low Bar exercises

    		• 1. Step-up march
    This is a single leg press action involving the quads, glutes, hamstrings. Generate endurance or strength, depending on time, height of step, and degree of difficulty


    2. Eccentric single-leg squat
    The action here is hip extention (glutes, upper hamstrings) and knee extension (quads)


    3. Single-leg squat to box
    This works the same muscles as above but with the added challenge of asymmetric loading


    4. Bulgarian split squat
    The action here is single leg hip extension (glutes, upper hamstrings) and knee extension (quads)


    5. Toe tap
    This action promotes endurance and quickness


    6. Step-up
    This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated


    7. Power step-up
    This is an explosive version of a single leg press action involving the quads, glutes, hamstrings


    8. Two-foot hop (aka box jump)
    This explosive action engages both hip and knee extension: glutes, hamstrings, quads


    9. Two-foot hop with 1/4 turn
    This explosive action engages both hip and knee extension: glutes, hamstrings, quads. The twist incorporates trunk muscles


    10. Burpee
    A full-body, practical complex movement using upper and lower body


    11. Lateral step-up
    This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated


    12. Box travel
    This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated


    13. Depth jump
    This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated


    14. Depth jump: variations
    This is a single leg press action involving the quads, glutes, hamstrings. Hip flexors are engaged when knee raise is incorporated


    15. Hands on box
    There are a variety of exercises that can be performed with hands on the plyo box all of which engage the upper body muscles. See station #9, the Low Bar for details

    		The three plyo-boxes or plyo steps are arranged in line about 3 feet apart and stand at 16”, 20” and 24” tall. As you can see from the exercise list, there are many possibilities to include the plyo boxes in your fitness routine.

    Click here to visit the Plyo Boxes page

    Station 12: Mid Bar

    Station #12

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-mid-bar-station-#12-for-tableStation #12:
    Medium Bar
    or Mid Bar         		1. Inverted hang:
  • Inverted, supine; start by hanging with arms straight
  • Keep torso straight
  • Legs can be bent or straight
  • Feet on ground


    2. Scapular row:
  • Keeping arms straight in an inverted hang, raise body 2-3” by squeezing shoulder blades together


    3. Row:
  • From inverted hang, pull chest to the bar, pulling elbows behind body and squeezing shoulder blades together


    4. Row: variations
  • Legs straight
  • Legs bent
  • Pronated grip
  • Supinated grip
  • One hand
  • One hand, plus turn to touch ground, then reach up high past the bar; use bent legs


    5. Push-up | Plank | Rear support:
  • See Station #9 Low Bar exercises above. These exercises will be easier when done on a slightly higher bar like this one


    6. Triceps duck-under:
  • Start in high plank, pronated grip on the bar, no thumb around bar; keeping the elbows in front, lower the elbows under the bar until you can almost duck the head under the bar


    7. Assisted squat:
  • Use the hands on the bar to help with two or one leg squats
  • Rise up on toes to use lower leg muscles


    8. Assisted dip:
  • Hold the bar behind the body then bend and extend the arms using the legs for assistance


    9. Assisted side-to-side jumps:
  • Stand facing the bar, hands on bar. Two foot hop side-to-side, assisted by pressing down on the bar with arms


    10. Leg swing-over:
  • Hands on bar, feet together on ground: jump to swing legs over bar


    11. Elbow lever:
  • With hands on the bar, fingers to the rear, use strength and balance to pose the body prone and horizontal across the bar aided by the support of the elbows underneath the ribs


    12. Front lever:
  • Straight-arm hang from the bar with body held face-up and horizontal


    13. Muscle-up lead-up:
  • Squat on one leg facing the bar, hands on the bar above the head, arms straight, one leg extended in front; do an explosive pull-up bringing chest above the bar, leaning forward across the bar, then pressing up to a front support position above the bar
  • The support leg is used for assistance

    		• 1. Inverted hang
    Creates shoulder traction to decompress the shoulder joint. At the level of the body's core, stabilizer muscles prevent spinal flexion and keep the body elongated


    2. Scapular row
    Promotes strength in the muscles that control the scapula. This exercise teaches you to use your back muscles in the correct sequence


    3. Row
    The actions here include shoulder extension and elbow flexion recruiting mid-back muscles, lats, and biceps. Meanwhile at the body's core, anti-flexion mid-section stabilizers prevent the body from buckling


    4. Row variations
    Each of these variations challenge the muscles involved to operate at different angles


    5. Push-up | Plank | Rear support
    The action here is pushing or pressing which engages the pecs, triceps, front deltoid. At the body's core, anti-flexion mid-section stabilizers keep the body rigid


    6. Triceps duck-under
    This action isolates elbow extension (triceps) while activating the mid-section core stabilizers to keep the body straight


    7. Assisted squat
    This is a squat action and involves hip extension (glutes and upper hamstrings) and knee extension (quads). Rising up on toes engages the calf muscles (ankle plantar flexors)


    8. Assisted dip
    In this exercise the elbow joint starts closed and extends through the action of the triceps


    9. Assisted side-to-side jumps:
    This exercise promotes endurance if done for longer duration at a lower intensity; and promotes power, if done in an explosive plyometric manner. Muscles involved are quads, glutes, and calves


    10. Leg swing-over
    This exercise promotes endurance if done for longer duration at a lower intensity; and promotes power, if done in an explosive plyometric manner. Muscles involved are quads, glutes, calves in the lower body, and the shoulders as upper body anchors


    11. Elbow lever
    This exercise powerfully engages the anti-flexion muscles of the core in an isometric hold. It is to be considered an advanced calisthenics move


    12. Front lever
    This exercise powerfully engages the anti-extension muscles of the core in an isometric hold. In the upper body, the lats are involved in shoulder extension. It is to be considered an advanced calisthenics move


    13. Muscle-up lead-up
    This full-body explosive exercise involves a complete chain of joints and muscles operating together as prime movers and stabilizers in this complex movement

    		The second of three "bar" stations, the medium height Mid Bar station consists of two bars at a height of 36”. This mid-height bar set id perfect for pushing and pulling from a variety of angles. For those looking for a perfect foot anchor for hamstring stretching, look no further than the Medium or Mid Bar.

    Click here to visit the Mid Bar page
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    Station 13: Balance Beam

    Station #13

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-balance-beam-station-#13-for-tableStation #13:
    Balance
    Beam         		1. Controlled walk:
  • Slowly walk along beam, with the goal of traversing one beam under control, not concerned with speed


    2. Controlled walk: variations
  • Dips: after each step, lower one foot, bending the support leg. Place foot on the ground or just tap it
  • Complete both beams, going from low to high, transferring to the next beam, now going from high to low
  • Stand + 180° turn
  • Squat: feet in line along beam; crouch down/up. Step forward or backward.
  • Squat + 180° turn
  • Squat to touch one knee to beam
  • Add small hops, progress to larger hops
  • Walk sideways or backwards
  • sideways with cross-over steps
  • Walk on tips of feet
  • Start with feet on the ground, straddling the beam; L, R up onto beam, L, R down to ground. Try faster, try travelling forward or back
  • Toe taps from ground to beam. Try travelling at the same time.
  • Stand + 180° turn on one foot
  • Scales: extend one leg in front or to the rear
  • Stand, then bend forward to touch beam with hands + extend leg (SLDL)


    3. Step-up:
  • L-R up, L-R down: switch the step-up leg ½-way through the set


    4. Step-up: variations
  • Keep one foot on beam. Rise to one-foot stand on beam, then lower to ground. Try adding a knee raise at the top.
  • Power step-up: More explosive version of the step-up: switch feet at the top before lowering.
  • Face beam: L-R up, then L-R forward to ground; now L-R up backward, then L-R down to ground backward
  • Cross-over R onto the beam, then L-R down to ground; cross-over L onto beam, then R-L down.
  • Sideways: R foot on beam; rise to stand, switch to the L foot on the beam as you travel to the other side


    5. Toe-tap:
  • Standing, alternating tapping each foot on the beam. Progress to hopping into each step and to increasing speed


    6. Pistol squat progression:
  • Lower butt to beam while standing on one leg; return. Start at the high end of the beam; progress by using the lower end and by extending the leg out straight in front


    7. Bulgarian split squat:
  • Lunge position with rear foot elevated on the beam: keep front knee above foot; lower rear knee toward ground


    8. Quadruped:
  • Hands on beam, one knee on beam: extend other leg. Try extending opposite arm


    9. Bear walk:
  • Travel on hands and feet; hips up


    10. Nordic curl:
  • Kneel on surface or mat with heels under low section of beam; lower the body forward to the ground, resisting using the muscles at the rear of the legs and using the arms to assist. Progress to curling back up, using arms less for assistance


    11. Leg swing-over:
  • Hands on beam, feet together on ground: jump to swing legs over beam

    		• 1. Controlled walk
    This exercise promotes balance. A cane or hiking pole could be used for assistance


    2. Controlled walk: variations
    All of these variations represent standard exercise methods to improve balance and strength


    3. Step-up
    The step-up is a single leg press and engages hip extensors (glutes), knee extensors (quads) and can be performed to enhance endurance or strength, depending on time, height of step, and degree of difficulty


    4. Step-up: variations
    This exercise promotes balance and endurance if done for longer a duration with lower intensity; and power if done in an explosive plyometric manner. The muscles involved in either include the quads, glutes, calves, shoulders


    5. Toe-tap
    The toe-tap action promotes endurance and quickness


    6. Pistol squat progression
    As a squat-type action, this exercise challenges the quads as knee extensors, and the glutes as hip extensors, assisted by the upper hamstrings


    7. Bulgarian split squat
    This is a squat action and involves hip extension (glutes and upper hamstrings) and knee extension (quads). Rising up on toes engages the calf muscles (ankle plantar flexors)


    8. Quadruped
    This exercise promotes balance and core strength


    9. Bear walk:
    As with the Quadruped, this exercise promotes balance and core strength


    10. Nordic curl:
    The action here is knee flexion, aka leg flexion, and involves the hamstrings as prime movers


    11. Leg swing-over:
    This exercise promotes balance and endurance if done for longer a duration with lower intensity; and power if done in an explosive plyometric manner. The muscles involved in either include the quads, glutes, calves, shoulders

    		The Balance Beam station consists of two angled beams placed end-to-end. Each is 60” long, 6" tall on the low end and 16" tall on the high end. Balance beam exercise options are numerous and offer particular benefits to those who are working to overcome balance issues or those who want to develop nuanced balance skills.

    Note: A cane or hiking pole could be used for assistance.

    Click here to visit the Balance Beam page

    Station 14: Parallettes

    Station #14

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-parallettes-station-#14-for-tableStation #14:
    Parallettes         		1. Push-ups:
  • Standard + variations listed for station #9, Low Bar
  • Knee push-up: knees on surface
  • One leg raised
  • Pike push-ups (like a modified shoulder press)


    2. High plank + variations:
  • See Low Bar, station #9, for a complete list of high plank-based exercises and descriptions


    3. Step-overs or hurdles:
  • Straight ahead, as for hurdles
  • Lateral steps
  • Hops: forward, lateral


    4. Donkey kick:
  • Hands on two bars, jump, kick legs up and out


    5. Pike-up:
  • Hands remain on two bars; lift hips up high, jumping feet up off the ground


    6. Leg swing-over:
  • Hands on beam, feet together on ground: jump to swing legs over beam


    7. Crunch:
  • Feet under restraint bar
  • Curl-up with legs bent or straight
  • Straight or diagonal path ground


    8. Planche:
  • Planche lean
  • Tuck planche
  • Straddle planche
  • Full planche
  • Dip in a planche form


    9. Rear support:
  • Straight-arm support with legs outstretched in front
  • Add 1-leg raises


    10. Plank to rear support:
  • From high plank, jump feet through to a rear support, with legs outstretched in front
  • Add triceps dips


    11. Inverted positions:
  • Shoulder stand
    (arms bent, shoulders down near bars)
  • Tuck handstand
  • Handstand
  • Handstand push-up

    		• 1. Push-up
    Pushing movements challenge the pecs and front deltoids. Core muscles are engaged statically to prevent the body from flexing


    2. High plank + variations
    See Low Bar, station #9, for a complete list of high plank-based exercises and descriptions


    3. Step-overs or hurdles
    These moves challenge speed, agility and quickness, known as SAQ


    4. Donkey kick
    This exercise promotes balance and endurance if done for longer a duration with lower intensity; and power if done in an explosive plyometric manner. The muscles involved in either include the quads, glutes, calves, shoulders


    5. Pike-up
    The toe-tap action promotes endurance and quickness


    6. Leg swing-over
    As a squat-type action, this exercise challenges the quads as knee extensors, and the glutes as hip extensors, assisted by the upper hamstrings


    7. Crunch
    This is a squat action and involves hip extension (glutes and upper hamstrings) and knee extension (quads). Rising up on toes engages the calf muscles (ankle plantar flexors)


    8. Planche
    A planche is a skill in gymnastics and calisthenics in which the body is held parallel to the ground, while being supported above the floor by straight arms. It is a move that requires significant strength and balance. Planche movements are advanced calisthenics movements


    9. Rear support
    This action involves scapular depression (lower trapezius), spinal extension (sitting tall) and elbow extension (arms held stiff)


    10. Plank to rear support
    This complex, explosive movement engages major muscles and joints in the upper and lower body


    11. Inverted positions
    Represent advanced calisthenics movements and must be approached with caution. These actions involve core muscle engagement and shoulder girdle stabilizers

    		The Parallettes station consists of two pairs of bars 12" tall set 20” apart, much like standard parallel bars.

    Note: Many of the exercises that can be done on the 46" high bar, low bar, plyo-steps, and balance beam can be done on the parallettes.

    See these stations for additional exercises and their descriptions:
  • #3: Parallel Bars
  • #9: Low Bar
  • #11: Plyoboxes
  • #13: Balance Beam

    Click here to visit the Parallettes page


    •

    Station 15: High Bar

    Station #15

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-high-bar-station-#15-for-tableStation #15:
    High
    Bar         		1. Dead (passive) hang:
  • Hang while relaxing all muscles except those used for gripping
  • Try different grips and hand placement (wide, narrow)
  • Hang for as long as possible!


    2. Active hang:
  • From a passive hang, pull the shoulders down
  • Biceps will move away from the ears
  • Elbows remain locked
  • Stay vertical


    3. Arched hang:
  • From an active hang, arch the back
  • Keep the shoulder blades down
  • Elbows locked


    4. Grip switch:
  • From an active-style hang:
  • Continuously switch between mixed grips with straight arms
  • Try with bent arms for a 1/2 pull-up


    5. One-arm hang:
  • Start with two hand grip on bar
  • Release one hand from bar
  • Hang for as long as possible
  • Resist twisting


    6. Ape swing:
  • Hang with mixed grip
  • Release the palm facing you
  • Then twist 180°
  • Re-grip bar


    7. Chin-up:
  • Palms facing face (supinated grip)
  • Pull up chin to bar


    8. Pull-up:
  • Palms facing away (pronated grip)
  • Pull up chin towards bar


    9. Chin-up | Pull-up: progressions
  • Jump/step-up, then lower slowly
  • Partner-assisted (hold 1 bent knee)
  • Box/step-assisted (toes on box)
  • Band-assisted (1 knee or foot in band looped over bar)


    10. Chin-up | Pull-up: variations
  • Wide, narrow, mixed grips
  • Archer: one arm out to one side
  • Typewriter/corncob: side-to-side
  • Commando: hands double up, one on each side, and head is raised to each side in turn
  • L-sit
  • One hand


    11. Leg raise + variations
  • Knee raise (one or two)
  • Diagonal 2-knee raise
  • Straight leg raise
  • Toes to the bar (bent or straight legs)
  • Knees to elbows
  • Windshield wiper: raise straight legs close to the bar, then move the legs in an arc side-to-side
  • L-sit
  • Add side-to-side swings


    12. Skin-the-cat:
  • From active hang, bring knees up and through hands; continue through and then lower legs toward ground
  • Use care and caution when performing this movement!


    13. Rear lever:
  • From skin-the-cat position above:
  • Hold body horizontal, face down, arms behind and above body


    14. Front lever:
  • With straight arms and straight body, hang horizontal (face up)
  • Starting from an inverted hang is easier


    15. Burpee pull-up:
  • Do a burpee
    (see station #11, exercise 10)
  • Then when it is time to jump, jump up to the bar and do a pull-up


    16. Pull-over:
  • Swing legs up while pulling bar to hips, then fold legs over the bar as you pivot over the bar up to a front support


    17. Muscle-up:
  • Pull chest to the bar, rotate hands over bar, press up to front support

    		• 1. Dead (passive) hang
    A fantastic full-body stretch while building grip strength


    2. Active hang
    The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders


    3. Arched hang
    The lats and lower traps will be used to pull down the shoulder blades and pack the shoulders. The erector spinae group of muscles is active in the arch version


    4. Grip switch
    This simple exercise of switching grips quickly amplifies the forearm grip muscle fatigue you'll experience


    5. One-arm hang
    This difficult exercise was easy to do when you were seven years old. What happened? Your body mass doubled or tripled while you grip strength did not keep up. This will correct that!


    6. Ape swing
    For those who are bored with the one-arm hang, you can add a dynamic component with the twist action


    7. Chin-up
    This standard weight training exercise works the biceps (elbow flexion), lats (arm adduction in a coronal plane), and traps (scapular stabilizers)


    8. Pull-up
    This standard weight training exercise works the biceps (elbow flexion), lats (arm adduction in a coronal plane), and traps (scapular stabilizers). However, the reverse grip with palms away from face reduce biceps recruitment and make the exercise a little harder


    9. Chin-up | Pull-up: progressions
    The progressions listed on the left are designed to work you towards being able to complete an unassisted chin-up or pull-up


    10. Chin-up | Pull-up: variations
    These variations on Chin-ups and Pull-ups work the biceps (elbow flexion), lats (arm adduction in a coronal plane), and traps (scapular stabilizers)


    11. Leg raise + variations
    Hanging from the high bar develops grip strength, challenges scapular stabilizers (lats and lower trapezius). Meanwhile, adding any type of hip flexion (closing at the hip) incorporates the core muscles of the anterior torso (abdominals and iliopsoas complex)


    12. Skin-the-cat
    This difficult full-body movement consists of powerful hip and spinal flexion together with a heavy torque load on the shoulder girdle complex. As mentioned, be careful when attempting this movement!


    13. Rear level
    A variation on the above #12 where the heavy torque phase of the movement is held. Again, be very careful with this and #12!


    14. Front lever
    This is a difficult movement requiring very good core strength and upper body strength


    15. Burpee pull-up
    The burpee exercise is a full-body movement that involves a squat to squat thrust, a push-up, and a squat to vertical jump, in that sequence. In this variation, the vertical jump to pull-up adds a much higher degree of challenge to the upper body


    16. Pull-over
    Another difficult action demanding upper body and core strength


    17. Muscle-up
    Another difficult action demanding upper body and core strength

    		The High Bar station is easily recognizable as a pull-up bar, but from the list of exercises on the left, you can see there is so much more that can be done using the High Bar

    All of the exercises listed on the left challenge upper body strength, grip strength and core strength.

    CAUTION: Be careful when performing ballistic-style movements that require strength and coordination!

    Click here to visit the High Bar page

    Station 16: Speed Ladder

    Station #16

    There are 15 stations to explore at the Windermere Community Fitness Park!

    		Exercises

    For each station there may be several exercises listed

    		Description

    We include a brief description for each exercise

    		Notes

    This column contains general notes relating to the station
    WCFP-speed-ladder-station-#16-for-tableStation #16:
    Speed
    Ladder         		1. Hops:
  • 1-foot
  • 2-foot
  • Forward
  • Backward
  • Laterally
  • Straddle travel: hop 2 feet in, then out (feet apart, together); add arms (jumping jacks)
  • Hopscotch: as for straddle, + raise 1 foot to the rear on each hop in


    2. Steps:
  • 1 per box
  • 2 per box
  • Forward
  • Backward
  • Laterally
  • Travel laterally, stepping into the box from the side: L-R in, L-R out
  • Scissors: travel laterally, jumping and landing each foot in turn in the box
  • Cross-over: cross/advance into box, then L-R out to other side (forward, backward)
  • Icky Shuffle: start with R in a box; L joins the box, R out to the other side, L advances (forward, backward)

    		• 1. Hops:
    Hops and variations are considered SAQ-style training. SAQ stands for Speed, Agility and Quickness. This style of training with ladders engages the body's core musculature for integration, the upper body for balance, and the lower body as the engine driving the movements


    2. Steps
    Steps movements are considered SAQ-style training. SAQ stands for Speed, Agility and Quickness. This style of training with ladders engages the body's core musculature for integration, the upper body for balance, and the lower body as the engine driving the movements

    		The Speed Ladder station is a permanent feature incorporated into the rubber surface. And as such, presents no danger of trips or stumbles resulting from foot contact with the ladder.

    The Speed Ladder also works as a ground point reference point for exercises performed on the adjacent station #1, the Multi Pole. For example, when using stretchy tubing, it helps you calibrate how far away to stand from the anchor

    Click here to visit the Speed Ladder page
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    Individuals & Businesses
    Vancouver School Board
    Windermere PAC
    Government of Canada
    (through the Canada Healthy Communities Initiative)

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