Gymnastics Workout: Cycle 1, Week 1, Day 2
Day One – Monday
The first day of your Gymnastics workout is always the most difficult one. You have to get into a good rhythm with yourself and it takes some time before you feel like you are really getting anything out of it.
Your mind will start racing and you might even fall asleep during your warm up routine. You need to make sure you do not over think things or worry too much about what to expect tomorrow. Just go with the flow and enjoy the experience!
As soon as you wake up, take a deep breath and focus on your breathing pattern. Focus on keeping your chest rising and falling slowly throughout the whole minute.
When you reach a count of five, exhale completely and repeat this process until you finish your practice routine.
After your practice routine, you will notice that you feel a little different than usual. That’s because today is the first day of your Gymnastics workout.
You are going to see how you react to this new challenge!
You may find that you want to just sit down and relax for a few minutes after your practice routine. However, if this happens then try again later when the stress of the day has passed…or maybe even sooner!
Whatever works for YOU!
After you have finished your warm up routine, you are ready to start your practice routine. The exercises involved in this plan might be a little hard for you at first so don’t feel discouraged if you can only do a fraction of what is expected of you.
However, as hard as these routines are, you will need to finish the entire thing each day.
Exercise #2: Bicycle Exercise – Lie down on your back and keep your legs straight. Try to lift your legs 12 inches off the ground while flexing your stomach.
Repeat this process for a full minute.
Exercise #3: Half Flippers – Lie down on your stomach with your arms stretched out in front of you. Lift your arms and legs off the ground at a 90 degree angle (You should resemble a “T” letter shape at this point).
Hold this position as long as you can without dropping your arms or legs.
Exercise #4: Back Kicks – Lie down on your back and lift your legs up at a 90 degree angle. Try to touch your toes with your heels and repeat this for a full minute.
Exercise #5: Pushups – This is the first part of your push-up routine. Get into the “up” position of a push-up and hold this position for as long as you can.
After this, you should take a 15-30 second break before doing the next exercise.
Exercise #6: Pike Push-Ups – This is the second part of your push-up routine. Get into the “down” position of a push-up and hold this position for as long as you can.
After this, you should take a 15-30 second break before doing the first exercise of this set again.
Exercise #7: Back Extensions – Lie down on your stomach and lift your chest and legs off the ground in a backward motion (This should resemble the number 4 on its side letter). Hold this position for as long as you can without letting your body touch the ground and repeat.
Your exercises are now complete. You did it!
Now that you have finished, you should take a 15-30 minute break before beginning your practice routine again.
Remember to enjoy yourself and have fun! Always know that no matter what happens you will always have someone to talk to and share your thoughts with.
I look forward to hearing about your progress.
Note: Find a picture of someone doing each of the exercises listed above and number them. Underneath the numbered picture, place an empty box in which you will draw the action of the exercise (i.e.
1. Pullover to press, 2. Bicycle Exercise, 3. Half Flippers, 4. Back Kicks, 5. Pushups, etc). Also, number six different pictures of people doing the downward facing dog position of yoga and place them at the bottom of the page. These will be used later on in the story.
Since this is your first introduction into the life of Jake Hawkings, we should discuss a bit about him. He is an ordinary teenager who was born and raised in the town of Fairview.
He is currently a senior in high school and hopes to attend college in the future.
Jake has a part-time job as a grocery bagger at the local supermarket. Despite his love for physical activities, he isn’t very popular among his peers.
Most tend to gossip and rumors about him, but never to his face. They are too afraid that he would harm them in some way (which is true, as Jake has been told many times before).
Jake isn’t a troublemaker; however, he does get into fights on a regular basis. When questioned about it, he always explains that it’s just the way he was born, and he can’t help it.
His reasoning for this is that he was born with a special gift that not many people have. He states that people tend to annoy or anger him at some point in time, and when that happens he has no choice but to fight them.
Although Jake appears to have a rough exterior, he is a sensitive person on the inside. He shows this through his acts of kindness, such as helping the elderly cross the street.
Jake has a younger sister who is currently in grammar school. He states that even though they get into arguments at times, he would do anything to help her out when she needs it.
She is a good kid, but she tends to be a little annoying at times.
He also has a mother and a father who work at a local factory. His father, like himself, is also gifted with the ability to control people with his mind.
He has enough problems with the kids at school.
Fairview is a small town in which not much ever happens. For this reason, rumors spread like wild fire.
If anyone finds out about Jake’s special gift, he is most likely to be hunted down and used as a freak show to make money. Jake doesn’t want that to happen and neither does his father.
However, his father has a more devious plan to prevent such a thing from happening. In his twisted logic, it’s the only way to keep Jake safe from the rest of the town.
Jake is uncertain about it, but also sees no better way out of this situation.
Should he follow his father’s plan, or should he choose a different route?
That is for you to decide…
Let the game begin…
Current status: Unwitting
Points to increase: 7
You currently have seven unspent points.
What would you like to increase and by how much?
Physical: (1/4) (2/4) (3/4)
Intelligence: (1/4) (2/4) (3/4)
Fighting: (1/4) (2/4) (3/4)
Courage: (1/4) (2/4) (3/4)
Luck: (1/4) (2/4) (3/4)
Charisma: (1/4) (2/4) (3/4)
Stamina: (1/4) (2/4) (3/4)
Appearance: (1/4) (2/4) (3/4)
Reputation: (1/4) (2/4) (3/4)
Favor: (1/4) (2/4) (3/4)
Total Score: 0
Every 100 points will give you one bonus chance to avoid death. You currently have zero chances.
You may distribute your points however you wish, but you cannot have a total of over 100 points. You must also choose at least one attribute to have 40 or more points in, or your character will suffer an extreme affliction in that area.
You cannot use your points for anything other than distribution, bonus chances, or an affliction. You also cannot recover or earn any more points for the duration of this story.
You may submit your choices in the next section.
«Plot» You say “I’ve made my choices. I’m submitting them now…”
“I think it’s about time we settled this. You and me.
Your father’s words are met with a round of applause by the rest of the family who stand encircling you in the dimly lit room. Even your younger brother Jacob, who is just now old enough to understand what is going on, claps.
“Excellent!” shouts your father.
“My son, the chosen one…he will lead us to glory!”
You do not share in their enthusiasm. This is the moment you feared since your first day of school, when your ability first manifested in front of everyone.
You knew it was only a matter of time before your father turned his attention to you and had plans for you. He always talked about how you would lead the Vaughn family to glory. Now, it would appear that day is here.
You are led by your father through the twisting tunnels that make up the underground lair of the Vaughn family. It had been a hard secret to keep from your mother, but a necessary one at the time.
She probably would have gone to the police. But your father had connections…unfortunately for her.
“Son, you need to listen to me,” your father says in a more somber tone than usual. “The day you had your first psionic episode, the day you first learned to control others…that day our lives changed forever.
Your mother was the first one we tested it out on. It worked perfectly. Since then, we’ve have so many amazing experiences together as a family. However, it’s come time for you to take the reigns.” She had died in a tragic hit and run, leaving you and your brother orphans. Your younger sister was taken in by another family member, but you…you had something greater waiting for you.
When you reach the arena, dozens of banners hang from the walls with the symbol of the Black Flag. Your symbol.
This is where you have spent many afternoons training, sparring with your fellow classmates in preparation for the ultimate test.
So this is what it’s all been about? You getting rid of mom so you could use me for your own ends?”
Your father stops in the tunnel and turns to face you. His stern look tells you all you need to know. This isn’t a joke.
“Yes. And though it broke my heart to do it, I would do anything for my family…even if that means sacrifice.
Your mother understood that, but she also knew that you and your brother would be safe with me. Safe to fulfill your destinies. There is no greater cause than the one we serve.”
He places a hand on your shoulder. You shrug it off.
You have a gift that they don’t, and if we are to survive as a family, this is what we must do. You are no longer Norm. You are a psion, one of the elite minds of the world. We need you to ascend so you can lead us to greatness. The time for hiding has passed. It is your destiny. Our destiny.
When you enter the arena, you are not prepared for what you see. Row after row, all entranced by the spectacle before them.
They cheer and jeer in all the right places, not even realizing that they are really watching a work of fiction. A story created to manipulate them into submission. But it works on so many levels, from the lowest criminal to the most well-off business man, everyone loves a good show. It is your birthright. You are a Vaughn. It is time to embrace what you are. It is time…to embrace the shadows.
Back to Main Page
In the past few months, you have grown stronger in mind and body. You have learned that psionics is a reality, even if it is still not common knowledge to the masses.
Through hard work and dedication, you have unlocked many of your latent abilities. Most importantly, you can now control others without physical contact.
You are having trouble controlling larger groups, but that is to be expected. What matters right now is that you are able to protect yourself from a distance.
Sources & references used in this article:
Training does not affect protein turnover in pre-and early pubertal female gymnasts by N Boisseau, C Persaud, AA Jackson… – European journal of …, 2005 – Springer
Contraception for Athletes: Which Option is Right for You? by A Larsen – breakingmuscle.com.au
Low back pain in young female gymnasts and the effect of specific segmental muscle control exercises of the lumbar spine: a prospective controlled intervention study by ML Harringe, JS Nordgren, I Arvidsson… – Knee Surgery, Sports …, 2007 – Springer