Sally's Exercises
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The document provides a series of exercises for Sally to work on functional mobility, balance, and core stabilization. It includes descriptions and instructions for exercises like squat swings, lunge and row, plank and leg lift, knee lift and kick back, and others. Modifications are suggested for some exercises. Repetitions of 10 are recommended for most exercises.
Sally's Exercises
- 1. Hello Sally! Congratulations on your progress so far in your training program! J Here are some great exercises, specifically for functional mobility, balance, and core stabilization. Enjoy! Squat Swings: Perform a squat with weight in hands, as you stand swing the weight forward and squeeze the glutes 10 reps Lunge and row: Lung left foot forward, right arm row Lung right foot forward, left arm row 10 reps 10 reps Plank and leg lift: Hold a plank and lift the left leg, hold for 3 seconds Lift right leg, hold for 3 seconds Modify: drop knees 10 reps 10 reps Modify: Knee lift and kick back: Stand on left foot, raise right knee then kick right foot backwards Stand right foot, kick left Modify: try without the weight 10 reps 10 reps
- 2. Bicep curls and side leg lift: Lift left leg to the side away from body with each bicep curl 10 reps Lateral arm raises and side leg lift: Lift right leg to the side away from body with each lateral raise 10 reps Plank knee to elbow: Holding a plank, alternate left/right knee coming in toward opposite elbow Modify: start in table-‐ top position instead of plank (knees lowered) 10 reps (5 each side) Knee lift and twist: Lift left knee and open chest to left Lift right knee and open chest to right 10 reps 10 reps Tricep Dips: Keep knees and toes pointed forward, lower butt toward floor then push up 10 reps
- 3. Chair Squats: Slowly sit and stand, keep chest forward and back straight (optional: hold weights) 10 reps Superman Lying on belly lift right leg with left arm repeat other side 20 reps (10 each leg) Block crunches Substitute ball with a block. Pass block from hands to feet by crunching 10 reps Up right row With weights in hands, raise weights to upper chest, making upper arm perpendicular to body. 10 reps Rear fly Hinge hips and keep knees slightly bent. Hold weights down in line with knees, then keeps arms straight and fly weights out to sides. 10 reps