Sit to Stand

Week 1 - Sit to Stand 2 Week 1 - Sit to Stand 1

 

  • Start sitting at the edge of the bench or chair with the feet facing forward and shoulder width apart.
  • Keep the back straight and the head up throughout the entire exercise.
  • Stand up, fully extending your hips and then begin to sit back into the bench or chair.
  • Note: Do not allow your knees to collapse inward or together as you stand or sit.
Beginner Intermediate Advanced
1-2 sets
5-10 reps
2 sets
10-15 reps
3 sets
10-20 reps

Sit To Stand (download the PDF)

Lunge

Week 28 - Lunge 1 Week 28 - Lunge 2

 

  • Start in a staggered position with one leg in front of the other.
  • Make sure you begin with the front knee behind the toes.
  • Lower the back knee towards the floor.
  • Stand up out of the lunge keeping the knee in line with the foot and hip.
  • Make sure the back is straight and both shoulders face straight in front of you.
  • Note: To make this exercise more challenging, add dumbbell weight.
Beginner Intermediate Advanced
1-2 sets
5-10 reps
2 sets
10-15 reps
3 sets
10-20 reps

 

Week 28 – Lunge (download the PDF)

Deadlift

Week 15 - Deadlift 1 Week 15 - Deadlift 2

 

  • Start with feet shoulder width apart and back straight.
  • Keeping the back straight and the knees slightly bent, bend at the hips lowering the dumbbells towards the floor.
  • The back must remain straight and lower until you feel a pull into the back of the legs.
  • Push the hips backward without bending the knee any further to feel a deeper pull in the back of the legs.
  • Focus on keeping the head straight and back straight throughout.

 

Beginner Intermediate Advanced
1-2 sets
5-10 reps
2 sets
10-15 reps
3 sets
10-20 reps

Week 15 – Deadlift (download the PDF)

Squat

Week 8 - Squat 1 Week 8 - Squat 2

 

  • Stand with legs shoulder width apart.
  • Push your hips backward as you squat down to 90 degrees (thighs parallel to the ground) and keep the knees in line with the toes.
  • Ensure to keep the back straight and the head up throughout the squat.
  • Notes:
    • Keep your hands/arms out in front for balance.
    • Do not allow your knees to collapse inward while sitting into and standing out of the squat position.
Beginner Intermediate Advanced
1-2 sets
5-10 reps
2 sets
10-15 reps
3 sets
10-20 reps

Week 8 – Squat (download the PDF)

One Leg Deadlift

Week 22 - One Leg Deadlift 1 Week 22 - One Leg Deadlift 2

 

  • Start with feet shoulder width apart and stand on one leg.
  • Keeping the leg straight, take your heel backwards.
  • Keep a slight bend in the knee of the leg on the ground. Continue to hinge/bend at the waist keeping the back and leg straight.
  • Once you feel a slight pull in the leg you are standing on you can return to the starting position.
  • Note: Focus on keeping the hips level and the back straight throughout the exercise.
Beginner Intermediate Advanced
1-2 sets
5-10 reps
2 sets
10-15 reps
3 sets
10-20 reps

Week 22 – One Leg Deadlift (download the PDF)