Has-Beens Week Three:
June 17–June 22, 2024

Nice work! Keep it going!

We have finished two weeks of the summer program. The exercises are listed below for Week Three by day, or you can download a PDF of the week's workouts.


Please remember to record your workouts and send them to Erik. We need to share our participation records with Bev. Let us know if you have any questions.

Click or select to expand workout sections

Mon., 6/17

  1. Cross your feet, reach down, and touch your toes (5 seconds, each leg)
  2. Calf stretch (10 seconds, each leg)
  3. Side calf stretch (10 seconds, each leg)
  4. Quad stretch (5 seconds, each leg)
  5. Little circles (10x forward, 10x backward)
  6. Big circles (10x forward, 10x backward)
  7. Hamstring (10 seconds, each leg)
  8. Lay on your back and stretch your arms and legs out (5x)

Tues., 6/18

  1. Calf stretch (10 seconds, both legs) Cross your feet, reach down, and touch your toes (5 seconds, both legs)
  2. Windmills (10x forward, 10x backward)
  3. Reach up (5x)
  4. Quad stretch (5 seconds, both legs)
  5. Pretzel (10 seconds)
  6. Windshield wipers (5x)
    • Put your legs up in the air like a leg lift, then move both legs to your left, then to your right.

Wed., 6/19

  1. Calf stretch (10 seconds, both legs)
  2. Cross your legs, reach down, and touch your toes (5 seconds, both legs)
  3. Windmills (10x forward, 10x backward)
  4. Quad stretch (5 seconds, both legs)
  5. Little circles (10x forward)
  6. Big circles (10x forward)
  7. Cat stretch (5x)
  8. Bridge (5x)

Thurs., 6/20

  1. Calf stretch (10 seconds, both legs)
  2. Cross your legs, reach down, and touch your toes (5 seconds, both legs)
  3. Little circles (10x forward, 10x backward)
  4. Big circles (10x forward, 10x backward)
  5. Quad stretch (5 seconds, both legs)
  6. Laura exercise (5x)
  7. Cat stretch (5x)
  8. Pretzel (5 seconds, both legs)

Sat., 6/22 Fun Run

Be sure to stretch before running. We recommend at least doing the following:

  1. Hamstring stretches (5X, each leg)
  2. Hurdler stretch (5X, each leg)
  3. Reach up high (5X)
  4. Reach down and touch your toes (5X)
  5. Reach to the left, then reach to the right (5X)
  6. Windmills (10 forward, 10 backward)
  7. Calf stretch (10 seconds, both legs). Reach down and touch your toes.
  8. Cross your feet, reach down, and touch your toes (5X)