Caregiver & Me Training Session 30 minutes. Warm up

Transcription

1 Caregiver & Me Training Session 30 minutes Warm up - Both caregiver and child will begin with jogging in place - Next, light jumps straight into the air fully extending arms - Skip around room - Toe taps on soccer ball o Child can simply just tap the ball without the jumps Stretches - Adductor/Abductor Stretch o Standing slightly further than shoulders width apart, lean over to right leg, hold, then lean over to left leg o Try to touch toes without bending knees - Lateral Flexion Stretch o Standing shoulder width apart, arms by ones side, bend laterally over to ones right then left - Supraspinatus Stretch o Grab left elbow with right hand and pull left arm across chest o Repeat with right arm o Hold each side about 15 seconds - Hamstring Stretch o Sitting on floor with legs facing outward, try to touch left toes without bending knee o Repeat on right side - Lumbar Extension and Abdominal Stretch o Lying on stomach, use both arms to hold upper body up until there is a stretch in both the lower back and abdominal Exercises Shoulder Press Squat - Holding child at chest, one will then lift the child above their head until arms are fully extended, then bring the child back to chest level - Repeat for 10 reps x 3 sets - Holding child at waist, legs shoulder with apart, toes facing slightly outward, one will then lower their bottom as if sitting in a chair, making sure to keep back straight and chest up to avoid any strain on the back, and be sure knees do not pass toes

2 Plank Side Plank - Child will be lying directly underneath as one lifts themselves up onto their forearms and toes into a plank position - Making sure to keep back flat, stomach tight and butt down - Repeat for 30 seconds x 3 times - Child will be laying/sitting on mat next to them as they first lie on the left side with forearm and hand down on the mat - Then lifting hips off the mat body weight will be held up by the forearm and feet - Try to tickle/make child laugh while holding this exercise - Repeat for 20 seconds x 3 reps for each side Donkey Kicks with Arm Stretch - Positioned on all fours with child directly under, one will then reach out the left leg and right arm simultaneously and bring it back down - Switch and reach out right leg and left arm - Avoid arching back to not put any strain on the back - Repeat 10 reps x 3 reps (each side) Finish with Cardio Burst Climbers Ball Jumps Wall Sits - Both caregiver and child place palms on the floor - As fast as one can, alternate bringing right knee and left knee to ones chest - Continue for 15 seconds, break for 15 seconds and again for 15 seconds - Soccer ball placed in front, one will then jump over the ball, land, turn around and jump back over - Continue for 15 seconds, break, repeat again for 15 seconds - Holding child at waist, one will then find an area of a wall with back against it - Slowly lower one s self down into a squatting position (making sure feet are shoulder width apart, toes slightly facing out and knees lined up directly with ankles) - Hold position for 20 seconds, 10 second break, 15 seconds and DONE! Repeat Stretches from start

3 Caregiver & Me Training Session 30 minutes Warm up Stretches - Both caregiver and child will slowly begin bringing knees up to about a 90 degree angle from the floor - Next, butt kicks (begin to pick up pace a bit) - Skip around the room - Jumping jacks - Adductor/Abductor Stretch o Standing slightly further than shoulders width apart, lean over to right leg, hold, then lean over to left leg o Try to touch toes without bending knees - Lateral Flexion Stretch o Standing shoulder width apart, arms by ones side, bend laterally over to ones right then left - Supraspinatus Stretch o Grab left elbow with right hand and pull left arm across chest o Repeat with right arm o Hold each side about 15 seconds - Hamstring Stretch o Sitting on floor with legs facing outward, try to touch left toes without bending knee o Repeat on right side - Lumbar Extension and Abdominal Stretch o Lying on stomach, use both arms to hold upper body up until there is a stretch in both the lower back and abdominal Exercises Push Up - Position hands about shoulder width apart with elbows facing towards toes, child laying directly underneath, curl toes upward with the balls of their feet on the ground - Raise self-up with arms until arms are fully extended, slowly lower back down

4 Rock and Rolls (Sit up) - Sit on matt with knees bent and feet flat on the mat, place child in lap facing you - Slowly roll back until abs feel tightened, hold for 5 seconds then roll back down - Repeat 15 reps x 3 sets Leg Extensions - Lie on mat with back flat and legs up at a 90 degree angle with child laying tummy on shins - Holding onto the childs arms, slowly lower legs and lift them back up Bicep Curls Squat - Standing with feet shoulder width apart, hold child with arms that are parallel to the ground - Begin to bring child closer to ones face, kiss them, and slowly bring arms back down to parallel - Placing child on shoulders, stand with feet shoulder width apart and toes facing slightly outward - Slowly move down as if sitting in a chair, making sure to keep back flat and knees never crossing toes, come back up - Repeat 5 reps x 3 sets Finish with Cardio Blast Lunges - Place hands on hip and feet shoulder width apart - Start by stepping forward with right leg until thigh is parallel to the ground (or a 90 degree angle) the left knee should almost touch the ground - Hold for 20 seconds while child rolls soccer ball in between leg - Repeat on other side for 20 seconds x 4 reps Knee Slap Jumps - In squatting position, with butt down and hands out parallel to the ground, jump and bring knees to hands and slap them - Land back in squatting position - Repeat for 15 seconds, break for 15 seconds and then repeat again for 15 seconds Ball Jumps - Soccer ball placed in front, one will then jump over the ball, land, turn around and jump back over - Continue for 15 seconds, break, repeat again for 15 seconds Repeat Stretches from start

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