SAMPLE EXERCISES

The following are sample exercises that have been made easier to cue with SPOT™.  Please note that colors in each description are suggested and will ultimately depend on the individual's range of motion, body mechanics, and any existing limitations.

 

SIDE LUNGE

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Stand with heels lined up on the middle White line, left foot in Orange or Yellow, right foot in Light Green or Green.  Step with the right foot to the far Light Green or Yellow, keeping heels on the White line.  Shifting weight to the right side, bend the right knee to sit back, maintaining a straight leg on the left side and keeping weight in the heels.  Step back to start position.  Complete 3 sets of 10 reps and repeat on the opposite leg.

 

PLANK REACH

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Holding a forearm plank, elbows start on the middle White line.  While holding the plank, lift the left arm, to reach Light Green with the left hand.  Return to start position.  Lift the right arm to reach the right hand to Light Green, return to start position.  Continue to alternate for 30 seconds.

 

BURPEE

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Stand with feet in the middle Red circle.  Bend forward to place the palms on Orange putting weight into the hands.  Kick both legs back to the far Red oval, briefly holding a plank position.  While hands stay on Orange, hop forward to starting foot placement and come up to a standing position.  Complete 3 sets of 10 reps.