I’m excited to be partnering with the City of Graham Recreation and Parks Department on a new initiative, Fitness First on Saturdays. Please come on out and join me there!
Fitness First on Saturdays will be from 8-9 a.m. on Saturday mornings from Sept. 9-Oct. 21, 2017, at the beautiful new Graham Regional Park in Haw River. Recreation Department staff and I will be on-site to answer questions and help you design a fitness plan.
The park is located at 1575 N. Jim Minor Rd., Haw River NC, 27258 and opened in April. Its 18 acres feature a youth challenge course, zip line, multipurpose trail, swings, slides, climbing boulders, water feature, workout equipment and plenty of open play for all types of recreational activities. There is definitely something for everyone here.
There are restrooms and a covered picnic table area located by the parking lot.
Here is a photo tour of the adult exercise equipment at the Park, and how to use it. You’ll find a sign on each piece of equipment with directions, along with a QR code to scan to see a video of it in use.
There are four adult exercise equipment stations located around the walking track.
Station 1
- Balance Plank
- Situp/Back Extension
- Captain’s Chair
- Chest Press
- Hand Cycle
Balance Plank
Stand with feet securely on the balance plank. Slowly lift left foot off beam while balancing on right foot. With arms straight out in front, bend at the waist until fingertips are even with toes. Slowly return to starting position, then repeat lifting right foot.
Situp/Back Extension
Sit on sit-up bench with knees bent and feet under the support bar. Place arms across chest, lean back until your back is just off the bench. Return slowly to starting position and repeat.
Captain’s Chair
Stand with feet on foot support with back against backrest. Place forearms on arm pads and hands on grip handles. Bring knees to waist level or higher and hold for a 5 count. Return slowly to starting position and repeat.
Chest Press
Place back firmly against backrest with abdominals tight. Grip handles and push forward in controlled manner. Return slowly to starting position.
Hand Cycle
Move into proper position and stabilize mobility device. With hands securely on grips, push grips in a smooth circular motion. To exit slowly, decrease speed returning to starting position.
Station 2
- Lat Pull
- Plyometric Box Station
Lat Pull
Place back firmly against backrest with abdominals tight. Grip handles and pull downward in controlled manner. Return slowly to starting position and repeat.
Plyometric Box Station
Stand facing Plyometric Box with both feet on the ground. Bend knees and jump upward toward center of Plyometric Box, landing with knees bent. Slowly stand then return body to starting position and repeat.
Station 3
- Shoulder Rotator
- Recumbent Cycle
- Cardio Walker
Shoulder Rotator
Move into proper position facing Shoulder Rotator and stabilize mobility device. With arm fully extended, rotate Shoulder Rotator in a clockwise or counterclockwise motion. Repeat with other arm.
Recumbent Cycle
Place back firmly against backrest and grip handles. With feet securely on pedals, push pedals in smooth striding motion. To exit, slowly decrease speed, returning to starting position.
Cardio Walker
Carefully place hands on rails and feet securely on foot pedals. Using right leg, push pedal forward then follow with left in smooth striding motion. To exit, slowly decrease speed, returning to starting position.
Station 4
- Chin-up Station
- Vertical Press
- Push-up Station
- Elliptical
Chin-up Station
Grip bar in desired hand location. Using arms, pull body upward until shoulders are level with the bar. Slowly return body to starting position and repeat.
Vertical Press
Move into proper position and stabilize mobility device. Grip handles and push upward in controlled manner. Return slowly to starting position and repeat.
Push-up Station
Grip bar in desired hand location with body straight and feet behind you in plank position. Bend arms to lower body until chest in slightly above bar. Push upward using arms, returning to starting position and repeat.
Elliptical
Place feet securely on foot pedals, then place hands on grip handles. Using right leg, push pedal forward then follow with left in smooth striding motion. To exit, slowly decrease speed returning to starting position.
Come enjoy the day at Graham Regional Park, and bring the whole family!
