VIRTUAL RESOURCES TO STAY ACTIVE AND HELP YOUR WELL-BEING AT HOME

York College Recreation offers wellness sessions designed for the York community. Incorporating physical activity and movement into your days is now more important than ever. As we all navigate working and learning from the virtual side, we want to remind everyone to find time during the day to move a little. Physical activity helps us maintain strong muscles and bones and promotes overall better health. Movement in any way can assist in reducing symptoms of stress, anxiety and depression. It also promotes mental health and cognitive function. Below is a list of resources for both physical and mental health. Check back often as we will continue to add resources.

**Rise 5-Week Workout Program**
Become a subscriber via **youtube.com/yorkathletics**
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week #1	Cardio	Upper Body	Core	Lower Body	Cardio & Core	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #2	Cardio	Full Body	Core	Cardio & Upper Body	Lower Body	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #3	Full Body	Core	Upper Body	Cardio	Lower Body	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #4	Cardio	Upper Body	Core	Lower Body	Cardio & Core	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #5	Full Body	Cardio	Lower Body	Core	Upper Body & Cardio	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

**Fly 5-Week Workout Program**
Become a subscriber via **youtube.com/yorkathletics**
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week #1	Cardio	Upper Body	Core	Lower Body	Cardio & Core	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #2	Cardio	Full Body	Core	Cardio & Upper Body	Lower Body	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #3	Full Body	Cardio	Upper Body	Core	Lower Body	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #4	Cardio	Upper Body	Core	Lower Body	Cardio & Core	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #5	Full Body	Cardio	Lower Body	Core	Cardio & Upper Body	Rest	Mobility
	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

**SOAR 5-Week Workout Program**
Become a subscriber via **youtube.com/yorkathletics**

York College Recreation launches ***SOAR***, a five-week on-demand program of dynamic structured workouts offered six days a week via *youtube.com/yorkathletics*. Designed by head athletic trainer Amy O'Connor, **SOAR**, take your fitness levels to the next level starting February 1, 2021.
	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week #1	Cardio	Upper Body	Core	Lower Body	Cardio & Core	Rest	Mobility
Feb. 1-7	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #2	Cardio	Full Body	Core	Upper Body	Cardio & Lower Body	Rest	Mobility
Feb. 8-14	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #3	Full Body	Cardio	Upper Body	Core	Lower Body	Rest	Mobility
Feb. 15-21	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #4	Cardio	Upper Body	Core	Lower Body	Cardio & Core	Rest	Mobility
Feb. 22-28	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Week #5	Full Body	Cardio	Lower Body	Core	Cardio & Upper Body	Rest	Mobility
Mar. 1-7	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)	(Start Workout)		(Start Workout)

Mindful Body Thursday John Baxter & Janira Calderon -WR- — York College Recreation presents Mindful Body Thursday starting February 4. Every Thursday at 5:30 p.m., John Baxter, York's Facilities Coordinator/Director of Aquatics, Recreation & Intramurals, will serve as host during weekly episodes featuring special guest presenters live via Zoom. Previous episodes will be made available on-demand. If you have any questions or proposed topics, please contact John Baxter via email jbaxter@york.cuny.edu.

**Mindful Body Thursday March Lineup**
Mar. 4 @ 5:30 PM	Mar. 11 @ 5:30 PM	Mar. 18 @ 5:30 PM	Mar. 25 @ 5:30 PM
Jump Roping with Sarai Garvin	Mental Toughness with Dr. Charlene Lane	Sport Specific Workout with head women's soccer coach Jose 'Tito' Castillo	Reiki with Erica Thomas Collier
REGISTER NOW Zoom Link	REGISTER NOW Zoom Link	REGISTER NOW Zoom Link	REGISTER NOW Zoom Link

**February On-Demand Episodes**
Workout with Matthieu Ashley	Mental Toughness with Dr. Charlene Lane	Sport Specific Workout with head men's basketball coach Nolan Adams	Reiki with Erica Thomas Collier
WATCH NOW On-Demand Link	WATCH NOW On-Demand Link	WATCH NOW On-Demand Link	WATCH NOW On-Demand Link
Feb. 4 Episode	Feb. 11 Episode	Feb. 18 Episode	Feb. 25 Episode

Stretching

Adductor Mobility Stretch demonstrated by York Head Athletic Trainer Amy O'Connor (Learn More)
Core Activation Stretch demonstrated by York Head Athletic Trainer Amy O'Connor (Learn More)
Hamstring Activation Stretch demonstrated by York Head Athletic Trainer Amy O'Connor (Learn More)
Hip Flexor Mobility Stretch demonstrated by York Head Athletic Trainer Amy O'Connor (Learn More)
Shoulder Mobility Stretch demonstrated by York Head Athletic Trainer Amy O'Connor (Learn More)
Thoracic Spine Mobility Drill demonstrated by York Head Athletic Trainer Amy O'Connor (Learn More)

Physical Fitness

Stair & Wall Workout demonstrated by York Men's & Women's Swimming Head Coach Samantha Oyola (Learn More)
Intense Cardio/Toning Workout – STRONG by Zumba 20 Minute Demo (Learn More)
Yoga with Adriene – A variety of mindful meditation and yoga classes (Learn More)
POPSUGAR – Hundreds of FREE workouts with several different format options, challenges and more! (Learn More)

ACE (American Council on Exercise) – Variety of High and Low Impact Exercises and Articles and Videos

ACE 20-min HIIT Workout (Learn More)
ACE Bodyweight Exercise Library (Learn More)
ACE Flexibility (Learn More)
ACE Youtube channel for further resources (Learn More)

Well-Being and Mental Health Support

Care for your COVID:19 stressors (Learn More)

York Virtual Recreation Video Library

Adductor Mobility Stretch demonstrated by York Head Athletic Trainer Amy O'Connor

Core Activation Stretch demonstrated by York Head Athletic Trainer Amy O'Connor

Hamstring Activation Stretch demonstrated by York Head Athletic Trainer Amy O'Connor

Hip Flexor Mobility Stretch demonstrated by York Head Athletic Trainer Amy O'Connor

Shoulder Mobility Stretch demonstrated by York Head Athletic Trainer Amy O'Connor

Stair & Wall Workout demonstrated by York Men's & Women's Swimming Head Coach Samantha Oyola

Thoracic Spine Mobility Drill demonstrated by York Head Athletic Trainer Amy O'Connor