We are working on the strength exercises right now.
If you're in the chair it is very important to lock your chair.
(locking chair)
We're going to do the hand grips.
So you place the balls, or you're going to squeeze those hands together, and release.
We're going to do it 15 times. Squeeze, and release.
This is going to strengthen your hands where you do daily activities.
Helps with daily activities.
We have five more. Y'all doing a great job!
One more, and rest.
Next, we're going to do the wrist curls.
Place the weight, or the balls in your hands,
and you're going to bend your wrist, and extend your wrist.
Making sure if you're standing up, you're lifting up tall.
All right. Relax.
We're going to overhead Presses.
You can use weights, water bottles, soup cans, or without weight.
All right. You're going to take them to your shoulders.
You're gonna lift up, and lower down to your shoulders.
We got five more.
One more, and release.
Next, we're gonna do Front Arm Raises.
You can do it without weights, with a band, with soup cans, with water bottles.
You're going to start at your thighs. You gonna lift them to your shoulders.
Front raises start from your thighs, to your shoulder level.
All right, you can rest.
We're gonna do Side Arm Raises.
You can use resistance bands, your own weight, water bottles, or regular weights.
You gonna start from your thighs, and
lift up to your shoulders, out to the side.
Rest.
Next, we're gonna do arm curls.
You can use resistance bands, water bottles, ankle weights, wrist weights, or your own weight.
You're gonna turn your palms up.
Starting from your thighs, bring them to your shoulder level.
All the way up again. All the way down.
Ya'll are doing really well.
One more, and rest.
This is Arm Curls with Resistance Bands.
You place a band in your hand.
You gonna lift it from your shoulders, down to your waist.
Five more.
And rest.
The next one is the Seated Row.
If you're seated, you're gonna place a band between..., underneath your feet.
Pull that band to your hip, and down.
If you're standing, you're going to hinge from your hip.
bring your elbows in and down.
Ya'll did great there.
Five more.
One more. And rest.
This is a Elbow Extension.
You can use your own weight, water bottles, soup cans, or regular weights.
You're gonna extend one arm up.
You gonna bend at the elbow, and extend that arm out.
All right. Or you can have your weights together.
You take both hands. Elbows in.
Two more.
And rest.
This is the Chair Dip.
With the chair. With the arms. You hold onto the arms.
So you can push your hips up, and lower them down.
If you can't go down, just push up. Just like this.
Push up here. It will help strengthen the back of your arms.
Two more.
We're about to do the Wall Push-up.
It's going to strengthen our arms and chest.
You gonna place your hands on the wall.
You're going to bend your elbows as you're pushing in,
and straighten your arms out.
All right. We're done. Great job.
We're gonna stand up for the Back Leg Raise.
You need to slide to the front of your chair,
of your chair push up through your heels to stand up.
Then we're gonna go to the side of your chair.
Before we start, you're gonna lift up really tall.
And slight bend in the standing leg. You're gonna extend that leg behind you, and bring it back.
It's working the back of your hips. Back of your legs.
For adaptation, we're gonna do leg curls. You're gonna bring that knee back, and release.
Swap legs.
And rest.
Now, we're gonna do the Side Leg Raise.
You're gonna take your leg out to the side, and lower it down.
For adaptation, sitting in the chair.
Take your leg out to the side and bring it back.
All right, swap legs. Let's go to the other side of the chair.
All right, out to the side, and down.
All right, keep going. Five more.
All right. We're gonna do the Knee Curl.
You gonna bend your knee.
You gonna lift your heal towards your glutes.
For adaptation, now she's bringing her knee to her chest for adaptation.
Swap sides.
And rest.
Leg Straightening. Alright, you're standing up.
You're gonna slightly bend one knee. We're gonna do Leg Straightening.
Lift that leg up, and lower it down.
If you're in the chair, you're sitting down.
Legs still straight, you're gonna lift up and down.
All right, swap legs.
Two more, and rest.
What we gonna do is the Chair Stand next.
You gonna slide in front of your chair.
Stand in front of your chair. You gonna sit back into your chair, and stand up.
Adaptation is, just kind of push up, and lower down.
You're hands can be on the chair, or cross your heart.
You're gonna stand up, and sit down.
You're doing great joe, keep going.
Two more.
And rest.
Press up from the chair. We gonna slide to the back of the chair.
You're gonna stand behind the chair.
You're gonna lift up on to your toes, and lower it down.
Adaptation. You're gonna sit in front of your chair, coming on your toes and letting toe raises
Last one. And rest.