The document provides a series of exercises for Sally to work on functional mobility, balance, and core stabilization. It includes descriptions and instructions for exercises like squat swings, lunge and row, plank and leg lift, knee lift and kick back, and others. Modifications are suggested for some exercises. Repetitions of 10 are recommended for most exercises.

1. Hello
Sally!
Congratulations
on
your
progress
so
far
in
your
training
program!
J
Here
are
some
great
exercises,
specifically
for
functional
mobility,
balance,
and
core
stabilization.
Enjoy!
Squat
Swings:
Perform
a
squat
with
weight
in
hands,
as
you
stand
swing
the
weight
forward
and
squeeze
the
glutes
10
reps
Lunge
and
row:
Lung
left
foot
forward,
right
arm
row
Lung
right
foot
forward,
left
arm
row
10
reps
10
reps
Plank
and
leg
lift:
Hold
a
plank
and
lift
the
left
leg,
hold
for
3
seconds
Lift
right
leg,
hold
for
3
seconds
Modify:
drop
knees
10
reps
10
reps
Modify:
Knee
lift
and
kick
back:
Stand
on
left
foot,
raise
right
knee
then
kick
right
foot
backwards
Stand
right
foot,
kick
left
Modify:
try
without
the
weight
10
reps
10
reps

2. Bicep
curls
and
side
leg
lift:
Lift
left
leg
to
the
side
away
from
body
with
each
bicep
curl
10
reps
Lateral
arm
raises
and
side
leg
lift:
Lift
right
leg
to
the
side
away
from
body
with
each
lateral
raise
10
reps
Plank
knee
to
elbow:
Holding
a
plank,
alternate
left/right
knee
coming
in
toward
opposite
elbow
Modify:
start
in
table-­‐
top
position
instead
of
plank
(knees
lowered)
10
reps
(5
each
side)
Knee
lift
and
twist:
Lift
left
knee
and
open
chest
to
left
Lift
right
knee
and
open
chest
to
right
10
reps
10
reps
Tricep
Dips:
Keep
knees
and
toes
pointed
forward,
lower
butt
toward
floor
then
push
up
10
reps

3. Chair
Squats:
Slowly
sit
and
stand,
keep
chest
forward
and
back
straight
(optional:
hold
weights)
10
reps
Superman
Lying
on
belly
lift
right
leg
with
left
arm
repeat
other
side
20
reps
(10
each
leg)
Block
crunches
Substitute
ball
with
a
block.
Pass
block
from
hands
to
feet
by
crunching
10
reps
Up
right
row
With
weights
in
hands,
raise
weights
to
upper
chest,
making
upper
arm
perpendicular
to
body.
10
reps
Rear
fly
Hinge
hips
and
keep
knees
slightly
bent.
Hold
weights
down
in
line
with
knees,
then
keeps
arms
straight
and
fly
weights
out
to
sides.
10
reps