by Chair Exercise WarmUp:
Core Planar Sequencing:
- Back Stretch - 2 times
- Side Stretches - 2 times each side
- Rotating Stretches - 2 times each side
|
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 |
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