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Senior Home Exercise Guide

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.

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Jomari Servano
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807 views2 pages

Senior Home Exercise Guide

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.

Uploaded by

Jomari Servano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Strength Training Exercises 1-4
  • Strength Training Exercises 5-7

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

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