Stay Active Programme 1
Please perform each exercise safely and within your limits.
Main session:
Level 1| 1 set
Level 2| 2 sets
Level 3| 3 sets
Warm up: 10 minutes
1. Marching
To increase intensity try to go faster
Main session: x10-15 repetitions
To increase intensity
Glutes – squeeze for longer
Sit to stand – perform without chair
1. Glute squeezes
1. Sit to stand
2. Lateral raises
To add resistance hold water bottles/tinned food in each hand
3. Leg extension
To increase intensity
Hold extended position for 2-5 seconds
4. Bicep curls
To add resistance hold water bottles/tinned food in each hand
Stretches: hold for 15 sec
1. Side bends
To increase intensity
Add resistance e.g. water bottles/tinned food
2. Knee to chest
To increase intensity
Hold stretch for longer
Programme 1 is demonstrated by Team Member Harriet.
Harriet first joined The Reach For Health Centre in 2015 as an apprentice whilst playing semi-professional football for Derby County’s 1st team.