Lecture Notes: Sit to Stand Exercise and Chair Workout

Sit to Stand Exercise

• Techniques:
  • Down Leg: Emphasize a squatty, hingey motion.
  • Up Leg: Focus on a more hingey motion.
• Practice and Repetition:
  • By third round, the movements should feel more natural.
  • Class planning involves practicing these movements.

Reverse Lunge

• Form Tips:
  • Avoid putting too much weight on the heel at the bottom of the lunge.
  • Try variations without equipment like chains.

Push-Ups

• Duration: 30 seconds per set.
• Complete as many rounds as feels comfortable.
• Optional: Continue for more rounds if desired.

Chair Workout

• Equipment Needed: A chair
• Purpose: To explore new exercise ideas and movements.

Lunge Variation with Chair

• Experimentation:
  • Try yawing the leg and extending it to get a pop out of the bottom of the lunge.
  • Test new movements and refine between classes.

Seated Chair Exercise

1. Hands on Chair:

   • Place hands on the back or legs of the chair.
   • Firmly push down to manipulate shoulder blades and extend spine.
   • Keep pelvis planted and extend spine with breath focus.

2. Hands on Seat or Legs:

   • Scoot back to pull up, rounding spine.
   • Focus on breathing to aid spinal flexion.

Chair Rotation

• Leg Positioning:
  • Cross the leg closest to the back of the chair over the other.
  • Different approach for down leg vs. up leg.
• Arm Positioning:
  • One hand pulls, the other pushes on the chair for a gentle rotation.
  • Use breath to enhance rotation and look over the shoulder.

Final Stretch

• Leg and Torso Movement:
  • Step feet back, let torso hang to lighten hips.
  • Roll hips up and reach through heels for a stretch.
• Side Bend and Stretch:
  • Clasp wrist, side bend with ankles crossed.
  • Finish with a self-hug and encourage further practice.