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balance
agility
MOBILITY
(bam)

tuesdays

12noon-1pm

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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Homework
for the month

WEEK ONE

HOMEWORK

  • 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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WEEK TWO

HOMEWORK

  • Go for a Hike

  • Sit on the floor for at least 5 mins each day (work up to 30min)

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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 (tripod get up)

  • 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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WEEK THREE

HOMEWORK

  • 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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WEEK 4

HOMEWORK

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

  • Sit on the floor for at least 5 mins each day (work up to 30min)

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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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