Week 2-Lower Body Strength 

Activity Objectives

Chair Sit-to-Stand: Develop foundational lower body strength and introduce basic squat mechanics by practicing sitting down and standing up from a chair.

Activity Description

The client will begin seated in a chair with feet shoulder-width apart. They will stand up by pushing through their heels and engaging their lower body muscles, then slowly lower themselves back into a seated position with control. 

Activity Modifications

• Adjust the chair height to make the movement easier or more challenging based on the client's abilities.

• Offer verbal cues to maintain proper form, such as engaging the core and keeping knees aligned over the toes.

• Provide light support if needed to assist with balance.

Measure of Success

Successfully completing multiple sit-to-stand repetitions with proper form and minimal assistance.

This image shows a person practicing a sit-to-stand movement from a chair, focusing on engaging their lower body by standing up from a seated position and then returning to sit. This activity introduces basic squat mechanics and builds foundational strength.

Activity Objectives

Body weight squat: Transition to performing full bodyweight squats to further enhance lower body strength and stability.

Activity Description

The client will stand with feet shoulder-width apart, engage their core, and lower themselves into a squat position as if sitting back into a chair, while keeping their chest up and maintaining proper alignment.

Activity Modifications

• Adjust the depth of the squat based on the client's mobility and strength level.

• Provide visual demonstrations and verbal cues to ensure proper squat form.

• Encourage slow, controlled movements to build strength and stability.

Measure of Success

Performing multiple bodyweight squats with good form, control, and balance.

This image shows a person performing a bodyweight squat. The individual lowers into a squat position while maintaining balance and proper form, engaging the glutes, quads, and core for improved lower body strength and stability.

Activity Objectives

Balancing on the BOSU Ball (Flat Side Up): Challenge the client's balance, core stability, and lower body strength by standing and maintaining balance on the BOSU ball.

Activity Description

The client will stand on the flat side of the BOSU ball (with the dome side down) with feet shoulder-width apart. The goal is to maintain balance while standing, engaging the core and lower body muscles for stability.

Activity Modifications

• Allow the client to use a stable object or bar for support initially if needed.

• Gradually increase the duration of the balancing exercise as confidence and stability improve.

• Provide verbal cues to focus on engaging the core and maintaining posture.

Measure of Success

Successfully maintaining balance on the BOSU ball for a set period with minimal assistance, demonstrating control and core engagement.

This image shows a person standing on the flat side of a BOSU ball, working on balance and core stability. This activity challenges the individual's ability to maintain stability while engaging their core and lower body muscles.