Staying Primed with Prime Time

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Across
  1. 4. He's leading the charge in Albany and has stepped up his game in the last couple weeks.
  2. 5. While you're stretching, it's best to relax your _________ as well as the muscles being stretched.
  3. 7. Where we live; in the musical HAMILTON, it's called the "greatest city in the world."
  4. 8. It's also known as "quadruped" - the position from which we do the cat/camel (cat/cow), arch/round movement.
  5. 11. If she can find time to exercise while serving our country, so can you!
  6. 13. The minimum amount of time many of us should be holding a static stretch in order for us to get its benefit.
  7. 14. A position where the wrist might be as you'd hold it in a handshake - or the low back might be neither arched nor rounded, but in a pain-free, "middle" position.
  8. 16. For most of us, the easiest way to get moving is to walk and thus get our _____ in.
  9. 18. The name of a movement done on one's back, with legs and arms in the air; Raid made a killing here.
  10. 19. What we call it when you do exercise that raises your heart rate, gets you breathing faster, raises your body temp; the foundation of a sound exercise program.
  11. 20. The minimum amount of time we're supposed to be washing our hands these days.
Down
  1. 1. He's at the helm in keeping us informed of the science of COVID-19 (at least for now).
  2. 2. If you've heard your trainer say it once, you've heard it a thousand times: "Engage your ____."
  3. 3. The long muscles that run on the back of the leg from the hip to the knee; keeping these flexible can help minimize low back problems.
  4. 6. The muscles on the back side of the upper arm.
  5. 9. Shortened name for the muscles whose full name derives from the Latin for "broadest" muscles of the "back."
  6. 10. If you walked this from Bowling Green all the way through the Bronx, you would walk 13 miles (and definitely get those _____ in from #16 across).
  7. 12. Nickname for the primary muscles to engage when doing a hip bridge exercise.
  8. 15. Acronym for "Rating of Perceived Exertion" - an easy way to self-assess how hard you're working on a scale of 1-10.
  9. 17. The flow of breathing you do on the exertion/concentric movement of a strength exercise.