Stay Active Programme 11

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

To increase intensity, try to increase speed!

1. Star jumps

1. Invisible skipping

Main session: x10-15 repetitions

1. Abduction with pillow outside leg

Place pillow in between the outside of your leg and a hard surface. Push outwards and hold for 5 seconds. To increase intensity, hold for longer

1. Clams

2. Lower back extension

Sitting upright, push your hips and chest forward, creating an arch in your lower back. Return back to starting position and repeat.
To help with this, place your hands on your lower back and push outwards

3. Adduction squeeze

Place pillow in between your legs and squeeze!
To increase intensity, hold the squeeze for 5 seconds and longer if you can!

4. Hammer curls

Keep the palm of your hands facing inwards throughout this movement.
To increase the intensity, hold water bottles/tinned food in each hand throughout the exercise

Stretches: hold for 15 sec

1. Knee to Chest

Hold stretch for longer to increase intensity

1. Child’s pose

To increase this stretch, try and sit further back into your heels and reach forward

2. Bicep stretch

With your arm extended out in front of you, using your other hand, push your fingers down and hold the stretch

Programme 11 is demonstrated by Team Member Dan.