Alexander Scott

5926448335

Client Practitioner

Alexander Scott Alexander Scott

Program Name

Functional Training
Time Period

14 Mar 2023 - 28 Mar 2023

How Often When

Daily Any time

You have 6 exercises

Wall push up
1
10 reps 60 seconds rest 3 sets

Sit to stand (arms out in front)

2
10 reps 60 seconds rest 3 sets

Crab walks
3
10 reps 60 seconds rest 3 sets

AROM hip abduction in standing

4
10 reps 60 seconds rest 3 sets
 Forward leaning calf raises
5
10 reps 60 seconds rest 3 sets

Bird Dog
6
10 reps 60 seconds rest 3 sets
 Wall push up
1
10 reps 60 seconds rest 3 sets

How to perform

1. Walk your feet backwards from the wall to take your body weight through
your arms.
2. Keeping your body straight, bend your elbows to lower your body towards the
wall, and then push through your arms to come away from the wall to
complete the exercise.
3. Remember to keep your feet Pat on the ground and body straight throughout
the exercise.
 Sit to stand (arms out in front)
2
10 reps 60 seconds rest 3 sets

How to perform

1. Keeping your head up, lean forwards and push through your heels to stand
up.
2. Then sit back down to complete the exercise.
3. Remember to keep your weight through your heels and your knees in line with
your toes throughout the exercise.
 Crab walks
3
10 reps 60 seconds rest 3 sets

How to perform

1. Bend down into a half squat position.

2. Keeping your chest straight, begin to walk sideways, keeping your body in the
squat position.
3. Walk sideways and then stop and walk back in the opposite direction to
complete the exercise.
4. Remember to keep your chest tall and maintain the squat position
throughout the exercise.
 AROM hip abduction in standing
4
10 reps 60 seconds rest 3 sets

How to perform

1. Shift your weight to one leg and lift your other foot off the Poor.
2. Keeping your leg straight, lift it out to the side, and then lower your leg back
down to complete the exercise.
3. Remember to keep the rest of your body still throughout the exercise.
 Forward leaning calf raises
5
10 reps 60 seconds rest 3 sets

How to perform

1. Lean forward and place your hands on the wall in front of your shoulders.
2. Keeping your head up, push through your toes and lift your heels into the air.
3. Then lower your heels down to complete the exercise.
4. Remember to raise and lower your heels slowly throughout the exercise.
 Bird Dog
6
10 reps 60 seconds rest 3 sets

How to perform

1. Maintaining a straight line from your head to your hips, raise your arm up and
extend your opposite leg back, then lower them to the ground to complete
the exercise.
2. Remember to maintain a straight line from your head to your hips.
Alexander Scott Functional Training
How Often When

Daily Any time

Exercise Name \ \ \ \ \ \ \

Wall push up

Sit to stand (arms out in front)

Crab walks

AROM hip abduction in standing

Forward leaning calf raises

Bird Dog

Exercise Name \ \ \ \ \ \ \

Wall push up

Sit to stand (arms out in front)

Crab walks

AROM hip abduction in standing

Forward leaning calf raises

Bird Dog
Exercise Name \ \ \ \ \ \ \

Wall push up

Sit to stand (arms out in front)

Crab walks

AROM hip abduction in standing

Forward leaning calf raises

Bird Dog
 Lexx Fitness
TeleHab Exercise Program
Alexander Scott | 5926448335