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balance
agility
strength
stretch

tuesdays

1:15-2:15

Harvest House Rec Center

205 Kenilworth Rd 28803 - $5 suggested donation

Bring a yoga mat if you have one, or you can use one of ours. Barefoot participation is recommended

(grippy yoga socks are OK too).

 

Participants must be able to stand and move for 60 minutes, maintain balance while moving and keep up a moderate pace as appropriate.

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MAR 21-27

HOMEWORK(E)

  • Get down on the floor & back up 6 times in a row (on 2 seperate days)

  • Brush teeth on one foot or in tandem stance

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follow up EXERCISES

BALANCE

  • Tree Pose (one foot balance)

  • Slow March (lift knee from core, don't "swing" it up)

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AGILITY + FUNCTIONAL MOBILITY 

  • Hike (walk on uneven ground)

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STRENGTH

  • Chair Squats (touch booty to front of chair & up)

  • Ab Circles in Chair (both directions)

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STRETCH

  • Zipper Stretch (1 elbow up, 1 down, touch fingers in back)

  • Seated Butterfly on floor (soles together knees out)

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Mar 8-13

HOMEWORK(C)

  • Go for a Hike (Sun. Mar 12, 10am, Folk Art Center)

  • Brush teeth on one foot or in tandem stance

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follow up EXERCISES

BALANCE

  • "Beam"(tandem) knee lifts (lifting back foot) 

  • Follow Thumbs in tandem stance (use wider stance if needed)

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AGILITY + FUNCTIONAL MOBILITY 

  • 1 foot (or tandem) ball toss (alone or with partner) + count backwards from 60 by threes

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STRENGTH

  • Sit on floor and “flip” to knees Left x4, Right x4 (Only if you remember how we learned this in class!)

  • Wall Sit (can you hold 30 seconds?)

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STRETCH

  • Quad stretch (hold 1 ankle behind you, use wall to balance)

  • Shoulders (face wall, arms up, lean chest in)​

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MAR 14-20

HOMEWORK(d)

  • Sit on floor 6 different ways (L&R counts as 1) on 2 days

  • Brush teeth on one foot or in tandem stance

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follow up EXERCISES

BALANCE

  • Warrior II (wide stance, front knee bent)

  • Warrior III (single leg balance with lifted foot behind you)

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AGILITY + FUNCTIONAL MOBILITY 

  • Pick up objects from floor. Hinge at hips, knees, & ankles while keeping spine straight. (Don't round your back.)

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STRENGTH

  • Seated Diagonal Crunches (knee to opposite elbow)

  • Seated Rope Pulls (reach across, put purse on back of chair)

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STRETCH

  • Seated Figure 4 (ankle on opposite knee)

  • Neck (ear to shoulder, opposite shoulder low & relaxed)​

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MAR 1-7

HOMEWORK(B)

  • 70 Chair Squats in 7 days!

  • Brush teeth on one foot or in tandem stance

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follow up EXERCISES

BALANCE

  • 1 foot balance (free foot out to side)

  • Tandem twist (twist upper body as you look left/right)

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AGILITY 

  • Speedy 6-count salsa (out-in-in, out-in-in)

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STRENGTH

  • Plank (Can you hold for 60 seconds?)

  • Seated Marching (engage your core)

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STRETCH

  • Seated Warrior II (sideways, front leg on chair, opp leg back)

  • Neck (chin to armpit, shoulders level & relaxed)

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FEB 21-27

HOMEWORK(A)

  • Wall angels (3 separate days)

  • Brush teeth on one foot or in tandem stance

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follow up EXERCISES

BALANCE

  • Star Taps (tap across, diagonal, side, back)

  • Tandem Shiva (switch ball hand-to-hand at top & bottom)

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AGILITY/COGNITIVE CHALLENGE

  • Tandem Ball Toss (toss ball hand-to-hand + say months backwards)

 

STRENGTH

  • Dead Bug (lie on back, alternate arms/legs)

  • Wall Push-Ups (or "knee" push ups on floor)

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STRETCH

  • Seated Figure 4 (ankle on opposite knee)

  • Calf Stretch (hold counter or lean on wall)​​

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