Posted in Level 1Premium Content

Video 4: Stability and Balance

Stability and Balance - Introduction

Together we will work on balance so you feel sturdy and secure.

When we are more stable we can do activities we love without fear!

Stability and Balance

Together we will work on balance so you feel sturdy and secure.

Improving stability and balance takes time, so we want to practice.

When we are more stable we can do activities we love without fear!

Grab a chair or a countertop so you have something to hold onto. For this video you will also need to have a towel available.

Let’s get started on the warm up to prepare our body for exercise!

We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.

Exercise Focus Area Sets x Repetitions
Shoulder Circles (Forward and Reverse) Shoulders 2 x 10
Push-Pull Chest & Back 2 x 10
Overhead Reach (One Arm at a Time) Shoulders, Elbow 2 x 10
Side Bends Abdomen, Back 2 x 10
Hip Circles Hips 2 x 10
Marching in Place Knees, Hips,
Full Body
2 x 10
Side Steps Hips 2 x 10
Kick Back Hamstrings 2 x 10
Calf Raises Calves 2 x 10

We will be completing 2 sets of 10 repetitions for each exercise before we move on to the next exercise.

Exercise Focus Area Sets x Repetitions
Single Leg Balance Stand: Knee in Front Balance 2 x 10 Sec Hold
Single Leg Balance Stand: Heel Behind Balance 2 x 10 Sec Hold
Sit-to-Stand Strength 2 x 10
Around the Clock (Step Front, Side, Back) Balance 2 x 5 Each Side
Wide Squats (5 Shallow, 5 Deeper) Strength 2 x 10
Log Step Over (Using a Towel)
Change the lead foot each
Balance 2 x 5 Each Side
Lateral Log Step Over (Using a Towel) Balance 2 x 5 Each Side
Calf Raises Strength 2 x 10
Standing Knee to Chest Balance/ Strength 2 x 5 Each Side

Single Leg Hip Abduction

(Straight Leg Out to the Side)

Balance/ Strength 2 x 5 Each Side

Move gently, relax, breathe deep, and return to baseline

Exercise Focus Area Sets x Repetitions
Shoulder Circles (forward and reverse) Shoulders 1 x 10
Push-Pull Chest & Back 1 x 10
Overhead Reach Shoulders, Elbow 1 x 10
Scapular Retraction Upper Back 1 x 10
Straight Leg Hamstring Stretch Hamstrings 1 x 10
Ankle Mobility Ankles 1 x 10
Rainbows Shoulders 1 x 10
Neck Mobility Neck 1 x 10
Deep Breaths & Gratitude Relaxation 3

Suggested Workout Calendar

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayEmphasis
1StrengthMobilityCardioRESTStabilityCoreREST-
2StrengthMobilityCardioRESTStabilityCoreREST-
3StrengthMobilityCardioMobilityStabilityCoreRESTMobility
4StrengthMobilityCardioMobilityStabilityCoreRESTMobility
5StrengthMobilityCardioStrengthStabilityCoreRESTStrength
6StrengthMobilityCardioStrengthStabilityCoreRESTStrength
7CardioMobilityStrengthCardioStabilityCoreRESTCardio
8CardioMobilityStrengthCardioStabilityCoreRESTCardio
9CardioCoreStrengthCardioStabilityCoreRESTCore
10CardioCoreStrengthCardioStabilityCoreRESTCore

Video 1: Strength Training

We have over 600 muscles in our body!

Our muscles help us feel strong and stable, and help us lift, bend, push, and pull.

Video 2: Mobility

As we increase our flexibility, we can increase our balance and improve posture.

Stretching all major muscle groups in the body can improve our strength, stability, posture, and our overall quality of life.

Video 3: Cardiovascular Endurance

Our aerobic capacity greatly impacts our energy levels! The more we move, the better we feel.

Together we will work on raising our heart rate safely and condition our body to be more efficient.

Video 4: Stability and Balance

Together we will work on balance so you feel sturdy and secure.

When we are more stable we can do activities we love without fear!

Video 5: Core Training

Together we will work on improving the function of the muscles of the core.

A stronger core improves the way our abdomen looks, but also provides support for our back to reduce back pain caused from weakness.

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