|
Place
|
Move
|
Times
|
| STRENGTH |
|
|
| Seated in Center of Chair |
Seated Walking with alternating arms |
16 |
| |
Seated Kicking with alternating arms |
14 |
| |
Seated Kicking Slowly |
8 |
| |
Little Squats “Faking” staying “cheeky” with the chair so the glute cheeks keep some contact w/the seat |
4 Half Range
4 Full Range |
| |
Standing & Sitting Squats Slower |
|
| |
Single Leg Alternating Squats with or without assistance of hands |
8 |
| Left side of Chair |
Single Leg Squats + Side Leg Raises + Hamstring Curls |
8 |
| Kneeling on Chair |
Chest work holding back of chair, facing chair, holding the last repetition |
8 |
| Right side of Chair |
Single Leg Squats + Side Leg Raises + Hamstring Curls |
8 |
| Seated |
Standing & Sitting Squats with toe raises |
8 |
| |
Alternating Knee Extensions |
8
8 |
| |
Lower Trapezius Back Muscles Strengthening. Note: elbows do NOT bend/flex |
8 |
| CARDIO |
|
|
| |
Alternating Heel Walking Slow and Fast |
48 |
| |
Seated Jacks without arms slow tempo |
8 |
| |
Seated Jacks with oppositional arms slow tempo |
8 |
| |
Seated Jacks continue, faster |
8
8 slower |
| |
Seated Taps Side to Side |
16
32 with arms overhead |
| |
Seated Jacks with oppositional arms slow |
8 |
| |
Seated Jacks with oppositional arms slow then fast |
4 slow
8 fast |
| |
Seated Taps Side to Side |
4 slow
4 fast
16 fast with overhead arms |
| |
Seated Heel Walking Slow and Fast |
4 slow
8 fast
4 slow
8 fast
4 slow
8 fast |
| |
Seated Jacks with oppositional arms slow and fast |
4 slow
8 fast
8 slow |
| |
Seated Jacks with symmetrical arms slow and fast and slow and “strike a pose” |
8 slow
8 fast
4 slow
8 fast
4 fast |
| FLEXIBILITY |
|
|
| Seated in the Center of Chair |
Seated Slow Alternating Heel Walking with arms, and repeat slower for active stretching down the backs of the legs (hamstrings and calves) |
12 slow
8 slower |
| Seated against Back of Chair |
Static Hanstring/Calf Stretching Right Side |
|
| |
Active Chest Stretching sliding elbows up and down and imaginary wall behind the body |
|
| |
Spinal Extension/Back Bending with hands on side of chair |
|
| |
Static Hanstring/Calf Stretching Left Side |
|
| |
Lower Back Stretch |
|
| Standing to Left of Chair |
Standing on Right Leg to stretch Quadricep/Left Thigh muscles, keeping knees together |
|
| Standing to Right of Chair |
Standing on Left Leg to stretch Quadricep/Left Thigh muscles, keeping knees together |
|
| Core Planar Sequencing: Back Stretches |
|
|
| |
Lower Back Stretch high or low towards ankles |
|
| |
Side Stretches with arms overhead once each side |
|
| |
Rotation Stretch Right and Left |
|