Scribd Logo
Upload

Welcome to Scribd!

  • 316 views

    Senior Training

    Uploaded by

    Jomari Servano
    The document describes a senior strength training program consisting of simple exercises that can be done while sitting. The program includes 7 exercises - sitting toe and heel lifts, back bends, sitting leg crosses, sitting hip bends, seated knee stretching, sit and get ups, and chair presses. Each exercise lists the number of repetitions and sets to perform. The program requires only simple equipment and can easily be done at home.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Senior Training

    Uploaded by

    Jomari Servano
    316 views2 pages
    The document describes a senior strength training program consisting of simple exercises that can be done while sitting. The program includes 7 exercises - sitting toe and heel lifts, back bends, sitting leg crosses, sitting hip bends, seated knee stretching, sit and get ups, and chair presses. Each exercise lists the number of repetitions and sets to perform. The program requires only simple equipment and can easily be done at home.

    Original Description:

    Thanks

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document describes a senior strength training program consisting of simple exercises that can be done while sitting. The program includes 7 exercises - sitting toe and heel lifts, back bends, sitting leg crosses, sitting hip bends, seated knee stretching, sit and get ups, and chair presses. Each exercise lists the number of repetitions and sets to perform. The program requires only simple equipment and can easily be done at home.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    316 views2 pages

    Senior Training

    Uploaded by

    Jomari Servano
    The document describes a senior strength training program consisting of simple exercises that can be done while sitting. The program includes 7 exercises - sitting toe and heel lifts, back bends, sitting leg crosses, sitting hip bends, seated knee stretching, sit and get ups, and chair presses. Each exercise lists the number of repetitions and sets to perform. The program requires only simple equipment and can easily be done at home.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Delta fitness

    Senior: Strength training sitting 1


    By: ExorLive Content Publisher 4

    The program consist simple exercises with simple equipment and can therefore easily be used for training at home

    https://exorlive.com/video/?culture=en-US&ex=5487
    1. Sitting toe and heel lift
    Sit with both feet on the floor. Roll the feet forward, lifting
    the heels off the floor. Then roll back on the heels, pulling
    the toes up towards the ceiling.
    Reps: 20 , Sets: 3

    https://exorlive.com/video/?culture=en-US&ex=8316
    2. Back bends
    Sit on the edge of a chair with your feet placed on the
    floor. Lift up your arms and keep your hands behind your
    head during the entire exercise. Bend your back forward
    as far as you can. When returning to a sitting position, try
    to roll your back. Start at your lower back and roll level by
    level all the way up to your neck, until you are sitting
    upright.
    Reps: 10 , Sets: 3

    https://exorlive.com/video/?culture=en-US&ex=7582
    3. Sitting leg cross
    Sit on a chair; stretch both your legs straight out and
    cross them alternately over and under each other in a
    steady pace.
    Reps: 20 , Sets: 3

    https://exorlive.com/video/?culture=en-US&ex=7580
    4. Sitting hip bend
    Sit on a chair with your feet on the floor. Move your knee
    up toward your stomach by bending your hip and knee.
    Repeat the exercise with the opposite leg.
    Reps: 10 , Sets: 3

    ExorLive.com 8/9/2019 @ 3:32 PM Page 1 of 2 Show video


    Delta fitness
    Senior: Strength training sitting 1
    By: ExorLive Content Publisher 4

    https://exorlive.com/video/?culture=en-US&ex=765
    5. Seated knee stretching 2
    Sit on the edge of a bench, with one knee bent 90
    degrees. Straighten and bend the other knee. Repeat for
    opposite leg.
    Reps: 10 , Sets: 3

    https://exorlive.com/video/?culture=en-US&ex=9035
    6. Sit and Get Up 2
    Sit on a chair with your arms crossed in front of the chest.
    Move your torso forward and get up to a standing
    position.
    Reps: 10 , Sets: 3

    https://exorlive.com/video/?culture=en-US&ex=8281
    7. Chair press
    Sit on a chair with your knees and hips bent. Hold onto
    the edge of the chair with your hands. Stretch your arms
    so that you lift yourself up from the chair.
    Reps: 6 , Sets: 3

    ExorLive.com 8/9/2019 @ 3:32 PM Page 2 of 2 Show video

    You might also like