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.