At-Home Workout Descriptions
Abdominal Twists
Target Area: Core (Abs and Obliques)
Description: To perform the exercise on the ground, please follow the steps below: 1. Place ball on the ground 2. Sit on the ground and hold the ball in both hands 3. Bend knees and place feet flat on the ground 4. Sit upright and lean back slightly to point where your core is engaged 5. Optional: Lift feet 1-3 inches off the ground and balance on your bottom 6. Keep back straight and chin lifted 7. Twist upper body from side to side while holding the ball and tap ball on the ground to the opposite side near your hip; can make an rainbow from one hip to the other (tapping ball on the ground is not mandatory).
To perform the exercise in a chair please follow the steps below: 1. Sit in a chair 2. Hold the ball in both hands 3. Sit upright in chair 6. Keep back straight and chin lifted 7. Twist upper body from side to side while holding the ball and bring ball down towards the opposite side near your hip (can make an rainbow from one hip to the other).
Abdominal Twists Video Demonstration on YouTube
Seated Rows
Target Area: Back (Latissimus Dorsi and Rhomboids) and Arms (Biceps)
Description: To perform the exercise, please follow the steps below: 1. Loop the band underneath your feet, footplate, or underneath your bottom 2. Hold each side of the band in each hand with wrists facing forward 3. Inhale and take a deep breath 4. Brace your core 5. Bend elbows to pull band towards your upper body; shoulders and elbows should come even with each other 6. Exhale and extend arms back down to the ground *Participants may also turn wrists inward and elbows will come back behind you
Workout Ideas: 3 sets of 12 repetitions, 3 sets of 10 repetitions, 3 sets of 8 repetitions, Slow up 1, 2 3 and slow down 1, 2, 3
Modifications: Use one arm at a time, less tension in band to make it easier, more tension in band to make it harder, sit on exercise band rather than underneath feet
Seated Rows Video Demonstration on YouTube
Pike Stretch in a chair
Target Area: Legs (Quadriceps)
Description: To perform the exercise, please follow the steps below: 1. Sit in a chair 2. Place feet together 3. Wrap band underneath your feet or foot plate and hold one end of the exercise band in each hand 4. Take a deep breath, brace your core, and pull exercise band towards body (bringing yourself lower to the ground) 5. Inhale and lift chest slightly 6. Exhale and pull exercise band towards your body to move deeper into the pike stretch
Workout Ideas: Hold for 10 seconds, Hold for 30 seconds, Stretch one leg at a time, Bounce in the direction of the stretch two times and hold on the third
Modifications: Stretch one leg at a time, shorten or lengthen exercise band to increase or decrease tension, wrap band around stationary object and pull
Pike Stretch in a chair Video Demonstration on YouTube
Bench Press
Target Area: Arms and Chest
Description: To perform the exercise, please follow the steps below: 1. Place the band flat on the ground 2. Lay on your back where the exercise band is near your rib/upper back and has equal parts on the left and right side of your body 3. Hold one end of the band in each hand 4. Lay head back flat back on the floor 5. Bend knees up and place feet flat on the floor 6. Lift arms and shoulders outward to make a “T” with your both 7. Press arms straight up 8. Lock out arms 9. Slowly bend elbows and lower arms back down to the ground until elbows touch the floor
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slowly push up 1, 2 3 and slowly relax 1, 2, 3
Modifications: Use one arm at a time, less tension in band to make it easier, more tension in band to make it harder, use a bench to increase range of motion
Bench Press Video Demonstration on YouTube
Tricep Extension
Target Area: Arms (Tricep), Shoulders, Chest, Back
Description: To perform the exercise, please follow the steps below: 1. Tie the ends of the exercise band together 2. Bend down and wrap the band around your knees (right above your knees) 3. Take a stance where your feet are slightly larger than your knees 4. Slight bend in your knees 5. Push your bottom slightly backward 6. Slowly begin stepping right to left or left to right in one direction 7. Repeat process
Workout Ideas: 10 steps in each direction, 2-3 sets of 10 steps, Slow and controlled steps, Hold additional weight
Modifications: Shorten and lengthen exercise band to increase or decrease tension, loop one end to a stationary object
Tricep Extension Video Demonstration on YouTube
Hammer/Bicep Curls
Target Area: Arms (Biceps and Triceps)
Description: To perform the hammer curl exercise, please follow the steps below: 1. Loop the band underneath your feet, footplate, or underneath your bottom 2. Turn wrists to face inward or toward each other 3. Brace your core 4. Pull straight upwards with elbows tucked into the side of your body (elbows bent 90 degree) 5. Extend arms back down
To perform the bicep curl exercise, please follow the steps below: 1. Loop the band underneath your feet, footplate, or underneath your bottom 2. Turn wrists to face upwards or toward the sky 3. Brace your core 4. Pull straight up towards body with elbows tucked into the side of your body (elbows bent 90 degree) 5. Extend arms back down
Workout Ideas: Wrists face inward or towards each other ,Wrists facing upward or towards the sky, 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow out 1, 2 3 and slow in 1, 2, 3
Modifications: Use one arm at a time, less tension in band to make it easier, more tension in band to make it harder
Hammer/Bicep Curls Video Demonstration on YouTube
Shoulder Press
Target Area: Arms (Biceps, Triceps, Deltoids, Trapezius)
Description: To perform the exercise in a seated position, please follow the steps below: 1. Hold the ball with both hands near your chest with elbows pointing to outward 2. Sit upright in the chair with your back flat and shoulders down/relaxed 3. Lift chin and keep it back (don’t lean forward) 3. Brace core 4. Push arms upwards to the sky/straighten arms up to the sky 5. Bend elbows and bring the ball back down to your chest 7. Repeat process Note: This exercise can also be done in a standing position.
*This exercise can also be done with the Move United Exercise Bands!
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2 3 and down in 1, 2, 3
Modifications: Hold ball in one hand at a time, lift ball as high as you can go, lift ball directly in front of you from your knee upwards so your arm is parallel to the ground.
Shoulder Press Video Demonstration on YouTube
Push-ups
Target Area: Arms (Biceps, Triceps, Deltoids, Trapezius), and Core
Description: To perform the exercise on the ground, please follow the steps below: 1. Place ball on the ground 2. Start in a push-up position (feet are on the ground or knees can be on the ground, hands are directly underneath your shoulders, straight arms, back flat, head neutral) 3. Carefully place hand on top of the exercise ball; hand should be in the middle of the ball to balance 4. Brace core 6. Keep back flat; hips should be lower than your back 5. While balancing on the ball, slowly bend both arms (one arm will need to bend further) as far as you can go to perform the push-up 6. Straighten arms back to push-up position 7. When finished with the first arm, roll the ball over to the opposite hand and repeat the process
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, 4-count push-ups (1, 2, 3, 4)
Modifications: Hold plank position with hand on the ball, start with ball in towards chest and push directly out in front of you in a seated position
Push-ups Video Demonstration on YouTube
Crunches
Target Area: Core and Arms (Shoulders, Biceps, Triceps)
Description: To perform the exercise while on the ground, please follow the steps below: 1. Place ball on the ground 2. Lay flat on your back on the ground 3. Bend knees and place feet flat on the floor or bend knees and bring them close to your chest to where your legs are parallel to the ground (bent at 90 degrees) 4. Hold the ball with both hands straight above your face while laying on your back 5. Brace your core and while using your abs, lift your upper body off the ground to where your shoulder blades are no longer touching the floor. Note: You can either lift directly up to the sky to engage your upper abs or crunch towards your knees/lower body to engage your entire abs. 6. Relax abs and slowly bring your upper body back down to the floor 7. Repeat process
To perform the exercise in a seated position, please follow the steps below: 1. Hold the ball with both hands near your chest or slightly above your head 2. Sit upright in the chair 3. Brace core 4. Using your abs, curl/fold/lean your upper body forward and bring ball towards knees 5. Relax abs and slowly sit back in your chair to be in the upright position 7. Repeat process
Workout Ideas: 3 sets of 10 repetitions, 3 sets of 25 repetitions, 3 sets of 50 repetitions, Static hold at the top of the crunch, Crunch diagonally to the left or right, Sit-ups
Modifications: Lean forward in chair and back, complete full sit-ups, focus on upper abs reach to sky vs. reaching towards knees
Crunches Video Demonstration on YouTube
Flys
Target Area: Chest and Shoulders (Deltoids and Pectorals)
Description: To perform the exercise, please follow the steps below: 1. Place the band underneath your bottom where there is an equal amount of space remaining on each side of the band 2. Grip the end of each side of the band with your hand 3. Extend arms down to the ground 4. While keep your arms straight, lift your arms directly up to the sky so your arms make the letter “T” or your arms directly out to the side like airplane wings 5. Slowly lower your arms in a controlled manner
Workout Ideas: 3 sets of 8 repetitions, 3 sets of 10 repetitions, 3 sets of 12 repetitions, Slow up 1, 2 3 and down in 1, 2, 3
Modifications: Lift one arm at a time, wrap band around stationary object and pull, shorten or lengthen exercise band to increase or decrease tension
Flys Video Demonstration on YouTube
All of these exercise instructions have been added from the Move United #AdaptAt Home Exercise Resource Library that is available on YouTube to watch.
Challenged Athlete Foundation (CAF) Wheelchair Basketball Training Zone is another resource used in the planning of this curriculum and is great resource to use on YouTube.