Stay Active Programme 9
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 your speed!
1. Seated burpees
1. Marching/jogging on the spot
Main session: x10-15 repetitions
1. Static hamstring curl
Place both legs on a hard surface and push down. Hold this position for 10-15 seconds, relax and repeat
2. Towel reverse fly
Starting with the towel loose then pull the towel apart. To increase intensity, hold the towel under tension for 5 seconds and repeat
3. Leg extension
To increase the intensity, hold your leg in the extended position for 5 seconds, before returning back to the starting position
4. Shoulder shrugs
To add resistance hold water bottles/tinned food in each hand
Stretches: hold for 15 sec
1. Open and close gate
Starting with both feet flat on the floor, then lift one leg and move it to the side – this is opening the gate. To ‘close the gate’ return back to the start position. Repeat on opposite side
2. Neck stretches
Slowly moving your neck side to side and holding when you feel the stretch
