Stay Active Programme 11
Please perform each exercise safely and within your limits.
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
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