Guided instructional videos
Weeks 5-8
Increasing The Intensity
Weeks 5-8
This middle section of the program shifts, moving you from simpler movements to more complex exercises. The goal is to improve strength, endurance, and balance using methods that challenge your body in new ways. Building on the foundation of the first four weeks, this stage ensures a smooth progression.
Highlights of this phase include:
- Improved strength and endurance:Â Use higher resistance and longer movement
times to push your physical limits and increase endurance. - Improved balance training:Â Adding dynamic and varied movements to enhance
balance skills effectively and will increase your independence. - Ongoing progress:Â Gradually make exercises tougher, either by adding resistance or
complexity, to keep your body adapting and improving.
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Week 5-8
Upper Body
Repetitions: 8 - 12, Sets: 3 - 4, Rest: 1 - 2 minutes between sets
Lying banded chest press (on the yoga mat)
Benefits: Strengthens the chest and triceps while engaging the core
Single arm banded row
Benefits: Helps build upper back strength
Banded bicep curls
Benefits: Builds arm strength and definition
Banded upright row / 3s eccentric
Benefits: Targets shoulders and upper back for better posture
Banded tricep push downs (attached to top of door) / 3s pause at bottom
Benefits: Builds tricep strength and arm endurance
Push ups (on the yoga mat)
Benefits: Builds upper body strength in the chest and arms, and core stability
Push ups from knees (on the yoga mat)
Benefits: Strengthens chest and arms
Single arm banded shoulder press
Benefits: Strengthens shoulders and improves stability
Banded lateral raise
Benefits: Strengthens shoulders and improves control
Standing banded row
Benefits: Strengthens the upper back and pulls the shoulder blades backwards
Week 5-8
Full Body
Repetitions: 8 - 12, Followed by a 30- 45 second transition time to the next exercise,
Each circuit is repeated 3-4 times with
up-to 2 - 4 minutes rest between rounds
Alternating reverse lunge (on yoga mat)
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
Single leg step up (using step / stairs)
Benefits: Strengthens one leg at a time targeting the quads, hamstrings, and glutes while challenging balance and stability
Seated leg extension
Benefits: Strengthens the quads for knee support
Standing banded row
Benefits: Strengthens the upper back and pulls the shoulder blades backwards
Single arm banded shoulder press
Benefits: Strengthens shoulders and improves stability
Seated banded hamstring curl
Benefits: Strengthens hamstrings to support knee function
Deadbugs
Benefits: Strengthens core muscles and improves coordination
Week 5-8
Balance, Flexibility & Grip
Sets: 2 - 4, Rest: 1 - 2 minutes between sets
Hand finger glide (fist to open hand)
Benefits: Improves finger flexibility, strength, and control
Banded finger extension and flexion using stretcher device
Benefits: Builds finger strength and flexibility
Supination and pronation with hand strengthener device
Benefits: Improves forearm mobility and strength
Grip master squeeze with all fingers
Benefits: Strengthens grip and hand endurance
Lying knee rocks
Benefits: Activates glutes and strengthens the lower back
Downward Dog
Benefits: Stretches hamstrings, calves, and shoulders
World’s greatest stretch
Benefits: Improves mobility in hips, spine, and shoulders
Bird dog (on the yoga mat)
Benefits: Strengthens core and improves stability
Seated knee hug and hip opener stretch
Benefits: Stretches and mobilises the hips and lower back
Tandem balance walk
Benefits: Helps with walking stability and movement control
Single leg balance
Benefits: Strengthens stabilising muscles for balance and improves proprioception
Leg swings (front and side)
Benefits: Helps with hip flexibility and mobility
Tandem balance standing still with head turn
Benefits: Challenges balance, stability, and vestibular control
Tandem balance walk with support
Benefits: Improves coordination, balance, stability, and foot control
Week 5-8
Lower Body
Repetitions: 8 - 12, Sets: 3 -4, Rest: 1 - 2 minutes between sets
Banded squat (looped)
Benefits: Strengthens the legs and glutes
Sit to stand from chair
Benefits: Helps build leg strength and functionality for daily activities
Banded RDL
Benefits: Strengthens hamstrings, glutes, and lower back
Alternating reverse lunge (on yoga mat)
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
Walking Lunges
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
Glute bridge
Benefits: Activates glutes and strengthens the lower back
Single leg step up (using step / stairs)
Benefits: Strengthens one leg at a time targeting the quads, hamstrings, and glutes while challenging balance and stability
Hip thrust with banded abduction (on yoga mat)
Benefits: Builds glutes and hip stability
Heel raise (3s eccentric)
Benefits: Builds calf strength and endurance
Sumo squat / Banded Sumo Squat (looped band)
Benefits: Targets glutes, quads, and inner thighs
Heel raise standing with stress ball squeeze
Benefits: Strengthens calves and improves foot control
Banded deadlift
Benefits: Strengthens hamstrings, glutes, and lower back
Forward lunge
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance
Standing hip abduction and looped band
Benefits: Strengthens the outer hips and improves balance
Side step up (using stairs, a step, or a chair) / 3s eccentric / no push off from floor
Benefits: Strengthens legs and improves stability, power and balance
Side steps
Benefits: Engages legs and glutes, and improves lateral movement and coordination
Heel raise standing with stress ball squeeze
Benefits: Strengthens calves and improves foot control
Single leg heel raise
Benefits: Improves balance and calf strength