Purpose: Balance. General conditioning. Quick Coaching Cues Standing tall. Coordinate the arm and leg movement. Keep support leg slightly bent. Common Mistakes Slouching, not standing tall. Locking out the support leg, keep the knee slightly bent. Stepping to the side too far. Questions/Comments?
Purpose: Balance. Hamstring strength. Quick Coaching Cues Hold the chair for balance, hinge at the hips, and keep your back flat as one leg reaches behind you. Keep the support leg slightly bent. Stand back up with control, then press one arm overhead while staying tall through your torso. Keep your core braced and hips … Read more
Purpose: General core strength and stability. Quick Coaching Cues Sit tall near the front of the chair with your core braced and chest up. Lift one knee as you rotate your torso toward it with control. Alternate sides smoothly while keeping your posture tall. Common Mistakes Slouching or leaning back instead of staying upright. Moving … Read more
Purpose: Low back strength and hip mobility. Quick Coaching Cues Sit tall near the front of the chair with feet flat and arms out or one arm reaching up. Hinge and rotate through your torso as you reach one hand toward the opposite foot. Keep your chest open and return to upright with control. Common … Read more
Purpose: Lower body strength. Glute and quadriceps strength. Quick Coaching Cues Hold the chair lightly for balance, step one leg back. Allow the torso to come forwards a little. Lower with control by bending both knees while keeping most of your weight on the front foot. Push through the front foot to return to standing. … Read more
Purpose: Lower body strength. Glute and hip strength. Quick Coaching Cues Hold the chair for balance, stand tall, and brace your core. Lift one leg out to the side with control while keeping your toes mostly forward. Keep your chest up and hips level as the leg moves away from your body. Common Mistakes Leaning … Read more
Purpose: Lower body strength. Glutes. Quick Coaching Cues Hold the chair for balance, stand tall, and brace your core. Extend one leg straight back with control by squeezing your glute. Keep your chest up and hips square as the leg moves behind you. Common Mistakes Arching the low back instead of lifting from the glute. … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option C. Option-C: Follow-along Video Quick Coaching Cues Support yourself on the chair, hinge at the hips, and keep your back flat. Raise your arm straight … Read more
Purpose: Upper body strength. Shoulders and upper back. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option B. Option-B: Follow-along Video Quick Coaching Cues Support yourself on the chair, hinge at the hips, and keep your back flat. Raise your arm out … Read more
Purpose: General strength. Upper back and hips. Quick Video Demo Follow-Along Video Click the link below to view a full follow-along guidance video for all 5 exercises within Option D. Option-D: Follow-along Video Quick Coaching Cues Sit tall near the front of the chair with your core braced and feet flat. Place your hands on … Read more
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