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Description

This program is designed to help develop effective motor control and coordination by training for the five basic movements of daily living, which are, single-leg movements, like walking, Bending and lifting, for when we bend low or high to get something out of a cupboard, pushing and pulling movements and rotation. Complete 2 rounds, for a 30 minute total body workout. The first three exercises serve as a warm up, or you can do 3-5 minutes of walking or marching in place as another option.


Exercises

Set 1: 1 round
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Transition
Transition
5 seconds
Effort: Moderate
Hip Hinges
1 minute
Inchworms
Inchworms
1 minute
Rest
Rest
30 seconds
Squats
Squats
1 minute
Push-Ups
Push-Ups
15 reps
Y-T-A
Y-T-A
15 reps
Transition
Transition
5 seconds
Inverted Flyers
Inverted Flyers
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Pogo Hops
Effort: Light
Pogo Hops
20 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
Rest
Rest
30 seconds
Plank
Plank
1 minute
Transition
Transition
5 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
1 minute
Transition
Transition
5 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
2 minutes

Set 2: 1 round
Squats
Squats
1 minute
Push-Ups
Push-Ups
15 reps
Child's Pose
Child's Pose
8 seconds
Y-T-A
Y-T-A
15 reps
Child's Pose
Child's Pose
8 seconds
Transition
Transition
5 seconds
Inverted Flyers
Inverted Flyers
1 minute
Rotating Toe Touches
Effort: Moderate
Rotating Toe Touches
1 minute
Pogo Hops
Effort: Light
Pogo Hops
20 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
30 seconds
Rest
Rest
30 seconds
Plank
Plank
1 minute
Transition
Transition
5 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
1 minute
Transition
Transition
5 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds

Set 3: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
15 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
15 seconds
Lying Spinal Twist
Lying Spinal Twist
15 seconds
Child's Pose
Child's Pose
10 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
10 seconds
Extended Child's Pose
Extended Child's Pose
10 seconds
Cat Cow
Cat Cow
10 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Quad Stretches
Quad Stretches
15 seconds


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