Procedures of Exercise per station

Station No. 1 Single Lift Leg

1. Stand behind a chair or next to something stable
2. Hold onto the chair back with both hands
3. Slowly lift one leg off the ground
4. Maintain your balance standing on one leg for 5 seconds
5. Try to increase the time spent standing on one leg
6. Return to starting position and repeat 5 times
7. Perform with opposite leg

Station No. 2 Plank to Low Squats

1. Assume a straight-arm plank (i.e., push-up) position with your hands in line with (but slightly
wider than) your shoulders, and your body straight from head to heels.
2. Jump your feet forward and lift your chest and arms so that you’re now in a low squat position
with your thighs parallel to the floor.
3. Pause, and then reverse the movement to return to the starting position.

Station No. 3 Forward Lunges

1. Stand with feet hip-width apart
2. Take a large step forward with one leg
3. Keep the majority of your weight on your front foot as you lower your hips, keeping the front
foot flat and back heel lifted
4. Descend until your rear knee almost touches the floor and the front knee is stacked directly
above the ankle, creating 90° bend in both knees
5. Drive through the heel of your front foot and push yourself back up to your starting position

Station No. 4 Basic Plank

1. Get in the pushup position, only put your forearms on the ground instead of your hands. Your
elbows should line up directly underneath your shoulders. Toes on the ground.
2. Squeeze your glutes and tighten your abdominals.
3. Keep a neutral neck and spine.
4. Create a straight, strong line from head to toes – a plank, if you will.
5. Hold that position.

Station No. 5 Side Step Test

1. The subject stands at a center line, then jumps 30cm to the side (e.g. right) and touches a line
with the closest foot
2. Jumps back to the center then jumps 30 cm to the other side, then back to the center. This is one
complete cycle.
3. The subject tries to complete as many cycles as possible in one minute.