Intermedia

STANDING
1. Using one chair for balance
2. Posture and balance check
3. Heel lift march
4. Lateral weight change
5. Isometric core stability with change of head position
6. Elbow circles with hands on shoulders
7. Single bent leg raise
8. Heel taps to front alternating legs
9. Thoracic rotation with change of eye focus
10. Back toe taps
SEATED
11. Knee hug
12. Bent leg hold
13. Wide leg seated position - arms reach up and down alternately with lateral lean
14. Legs together - arms reach up and down alternately with lateral lean
15. High knee march
16. Extended arms overhead circling in clockwise then anticlockwise directions
17. Elbow circles with hands on shoulders
18. Standing and sitting exercise
STANDING
19. Single leg slow knee lift with arm extension
20. Bilateral heel raise with chair for support
21. Feet parallel and close together - shift weight right - left - forward - back
22. Feet hip width - shift weight side to side
SEATED
23. Inner thigh stretch
24. Back stretch Back

STANDING (with chair for assistance)
1. Ankle articulation
2. Small knee bend and extend
3. Spinal rotation
4. Hip & back extension
5. Knee & hip flexion & extension
6. Lateral wt transfers
7. Hip, knee, ankle- flexion & extension
8. Hip adductions
9. Balance with heel lifts
10. Spinal lateral flexion
11. Leg lateral extension hold
12. Hip flexor extension back
13. Spinal articulation
14. Lateral weight transfer
15. Spinal rotation Back

STANDING - with chair for support
1. Neck rotation
2. Ankle extension & circles
3. Knee & hip Bend & extension
4. heel lifts
5. Hip flexor extensions
6. Shoulder & arm circles
7. 1 leg knee lift & hold
8. 1leg lateral hip extension
9. Ankle extension
10. Demi plié
11. Walking on balls of foot
12. Knee ext-flexion 1 Leg balance
13. Demi plié-arm swing fwd
14. Lateral extension
15. Hip flexors
16. Spine articulation Back

STANDING (with 2 chairs)
1. Toe to Heel Rock with both feet at same time (holding chair)
2. Side to Side Weight Shift
3. Calf Raises (Both feet at same time) - 5 and 10 second holds
4. Calf Stretch
5. Narrow Stance Balance (Front foot heel touching back foot toes)
6. Narrow Stance Balance with single arm movement
7. Narrow Stance Balance turning upper body side to side (chair assist options)
8. Repeat Narrow Balance with options switching front foot
9. Split Stance Forward /Back Weight Shift (Legs hip width with one forward and one back)
10. Split Stance Forward/Back adding arm movement
11. Split Stance Forward/Back adding head turn side to side
12. Split Stance Forward/Back Movements repeated switching front foot
13. Seated Core with options of intensity
14. Seated Back and Leg Stretches Back

STANDING (between 2 chairs)
1. Toe To Heel Rock (on both feet)
2. Calf Raises 10 second hold
3. Front Foot Lift. 10 second hold
4. Standing Balance Single Leg (alternating legs 10 seconds)
5. Standing Balance Single Leg adding arm movement
6. Standing Balance Single Leg adding turning upper body
7. Standing Balance Single Leg with Head Turn Side-to-Side
8. Alternating Arm and Leg March
9. Stretches for calf/quads/hip flexors/back Back

SEATED
1. Lateral neck tips
2. Ankle flexion & extension
3. Shoulder mobility
4. Small pelvic tips
5. Spinal scoop & extension
6. Spinal lateral flexion
7. Hip mobility
8. Seated to standing (8 x) 9. Marching
STANDING
10. Hip abduction with Balance work, Rt & Lt (8 x) with Focus Change
11. Double Arms swings forward & Back
12. Single Arm swings with Focus Change, Rt & Lt
13. Single side bends (8 x) add twist back (8 x), Rt & Lt
14. Single Knee Lift with Balance, Rt & Lt
15. Tandem Stance, Rt & Lt balance
16. Single leg balance with heel lift, Rt & Lt (4 x)
17. Side-to-side weight shift with waist twist
18. Double leg balance with heel lifts (2 x) Back

STANDING GOOD POSTURE WITH A CHAIR FOR CONFIDENCE
1. Feet wide, change of weight progressing to a small leg lift
2. Feet hip width, change of weight progressing to a small leg lift
3. Feet together, change of weight progressing to a small leg lift
4. Feet hip width, stepping forwards with change of weight
5. Feet closer together stepping across with change of weight and changing eyeline
6. Feet hip width with change of eyeline
7. Feet together with change of eyeline
8. Heel raises with chair for support
9. Ankle circles
using chair for support
10. Step back into small lunge position, raise and lower back heel then progress onto bent knees and changing eyeline
11. Toe raises and points
12. Sumo squat
13. Change of eyeline combines with pivot of body
14. Lateral leg raise (abduction)
15. Calf stretch Back

STANDING GOOD POSTURE
1. High knee marches with or without chair for assistance
2. Lateral leg raise with or without chair for assistance
3. Unilateral heel raises with chair for assistance
4. Bilateral toe raises with chair for assistance
5. Knee lift with balance challenge
6. Stepping forward/back/side with exchange of weight then cross working leg over supporting leg
7. Calf stretch
8. Straight leg extension with or without chair assistance
9. Stepping forward with exchange of weight returning working foot to starting position, with or without chair assistance Back

SEATED IN CHAIR
1. Row on a Lake
2. Hold Ball At Shoulder Level
3. Turn Body to Look at the Moon
4. Turn Body Push Palm
5. Standing repeating the 4 Postures
6. Row on a Lake
7. Hold Ball at Shoulder Level
8. Turn Body to Look at the Moon
9. Turn Body and Push Palms
10. Closing form Energy Show Back

STANDING GOOD POSTURE
1. Change of weight with chair for support with arm movements - feet hip width
2. Change of weight with chair for support with arm movements - feet together
3. Change of weight with chair for support with arm movements - feet in tandem with a gap between feet
4. Change of weight with chair for support with arm movements, feet in tandem, touching toe to heel
5. Knee lifts very slow with chair for support
6. Marching heel raises with change of eyeline with chair back for support
7. Feet in tandem with change of eyeline with chair back for support
8. Bilateral heel raises with chair for support
9. Toe raise with chair for support
10.Stand to sit reps
11. Side steps with chair for support
12. Toe taps - front/side/back and cross other leg with chair for support
13. Calf and hip flexor stretch
14. Posture and balance check Back

SEATED
1. Ankle flexion & extension
2. Neck rotation
3. Shoulder rotation arm low
4. Hip flexion
5. Shoulder & arm extension sideways
6. Spinal rotation
7. Back flexion-forward fold
8. Spinal & shoulder lateral extension & flexion
9. Hip & knee flexion
10. Shoulder extension & flexion sideways
11. Back flexion-knee extension
12. Spinal rotation
13. Chest extension
14. Hip open sideways-knee extension
15. Hip rotation knee flexion
16. Ankle extension
17. Rib & hip extension
STANDING
18. 1 Leg balance hip extension
19. Spinal lateral extension & flexion
20. Elbow flexion
21. Hip external rotation
22. Spinal flexion Back

STANDING
1. Wide stance side-to-side weight transfer (8 x)
2. Medium stance side-to-side weight transfer (8 x)
3. Narrow stance side-to-side weight transfer (8 x)
4. FWD and BK weight transfer both sides (4 x)
5. FWD and BK cross-step weight transfer both sides (4 x)
6. Wide stance with focus change
7. Alternate FWD and BK cross-step weight transfer both sides (4 x)
8. Narrow Stance FWD and BK cross-step weight transfer both sides (4 x)
9. Heel lifts (4 x) hold
10. Ankle circles with toe on floor both sides
11. Mini BK lunges both sides (4 x) with hold and focus change
12. Single toe raises hold then pulses both sides
13. Wide stance squat or plie (8 x) with focus change
14. Alternate side turns with pivot and look both sides (4 x)
15. Abductor raises both sides (8 x)
16. Focus change Back

SEATED
1. Posture and alignment in chair
2. Breath practice
3. Commencing form
4. Open chest wide
5. Bend with arms overhead like a rainbow
6. Swing arms to disperse the clouds
7. Whirling arms to sides turning body
STANDING
8. Open chest wide
9. Bend with arms overhead like a rainbow
10. Swing arms to disperse the clouds
11. Whirling arms to sides turning body
12. Closing form Back

STANDING WITH 1 CHAIR
1. Posture check
2. Change of weight and eyeline with arm movements - feet hip width
3. Change of weight and eyeline with arm movements - feet together
4. Change of weight and eyeline with arm movements - feet split stance walking width
5. Change of weight with with arm movements - feet in tandem - touching toe to heel
6. Knee lifts very slow
7. Heel lift march with change of eyeline
8. Tandem feet - heel to toe with change of eyeline
9. Sit to stand
10. Bilateral heel raises
11. Toe raises and toe taps
12. Shin stretch
13. Side lunge
14. Toe taps - front - side back and cross other leg
15. Calf and hip flexor stretch Back

STANDING
1. Knee lift hold both sides (2 x)
2. Ankle circles both sides
3. Heel lifts (8 x)
4. Alternate single toe raises hold (4 x)
5. Single toe taps both sides
6. Single toe presses both sides
7. Sit down/stand up (4 x)
8. Mini side lunges (4 x) both sides
9. Wide stance reaching up/across/side with focus change
10. Narrow stance reaching up/across/side with focus change
11. Split stance reaching up/across/side with focus change both sides
12. Tandem stance reaching up/across/side with focus change both sides
13. Alternate heel lifts continuously with focus change
14. Tandem Stance with focus change
15. Toes taps both sides front/side/back/side/across repeat
16. Stretching Back

STANDING
1. Shoulder raises
2. Wrist rotation
3. Ankle flexion& extension & rotation
4. Shoulder retraction
5. Back flexion and extension
6. Hip flexion abs contract
7. Hip adduction
8. Stand & sit
9. Spinal lateral flexion and extension
10. Spinal Rotation-elbow flexion
11. Hip lateral extension
12. Oblique contraction
13. Shoulder rotation
14. Hip & knee flexion & extension
15. Back extension
16. Chest extension
17. Lateral spinal stretch
18. Hip abduction and adduction Back

STANDING (Two Chairs Used)
1. Weight shifting in split leg stance (Left leg forward)
2. Weight shifting in split leg stance (Right leg forward)
3. Arm movement added
4. Alternating arm movement added
5. Rock into Front leg balance
6. Add removing one arm from chair
7. Add removing both arms
8. Marching in Place
9. Heel Taps
10. Rocking (3 x) then shift into a front leg balance
11. Holding balance up to 10 seconds
12. Options for releasing one arm or both arms while in balance
13. Calf Stretch
14. Hamstring Stretch
15. Back Stretch
16. Quadriceps Stretch
17. Hip Stretch
18. Clearing Energy Movement Back

STANDING
1. Posture Check with chair assistance
2. Slow knee raises with chair assistance
3. Bilateral heel and toe raises with chair assistance
4. Knee lift balance challenge
5. Stepping forwards/ backwards/to side/cross over supporting leg with chair assistance
6. Calf and hip flexor stretch
7. Straight leg raise
8. Stepping forward with shift in weight with chair assistance Back

STANDING GOOD POSTURE
1. Slow high knee march with chair for support
2. Lateral leg raises with chair for support (abduction)
3. Heel/toe raises facing chair for support
4. Straight leg raise with chair for support
5. Straight leg raise with foot flexion and extension with chair for support
6. Stepping with change of weight - front/side/back with chair for support
7.Toe taps - front/side/back and cross other leg with chair for support
8. Calf and hip flexor stretch
9. Straight leg raise with chair for support
10. Stepping forward without chair support Back

STANDING WITH ONE CHAIR
1. Posture check
2. High knee march
3. Lateral straight leg raise
4. Heel raises using chair for support
5. Toe raises
6. One leg balance with knee raise
7. Stepping forward - side - back and across supporting leg
8. Calf and hip flexor stretch
9. Straight leg raise with flexed foot
10. Step forward with change of weight
Back

STANDING, One Chair
1. Ankle Flexion and Extension
2. Commencing Form Introduction
3. Shoulder Rolls
4. Head And Neck Movements
5. Cat Stance Explained
6. Cat Stance with Alternating Toe Taps
7. Cat Stance Same Leg repeated 8 times
8. Commencing Posture repeated
9. Progressing into Cat Stance Leg Lift hold 3 counts
10. Alternating Toe Taps in Cat Stance
11. Knee Lift in Cat Stance (Three Count hold) Back

STANDING GOOD POSTURE
1. Slow high knee march with chair for support
2. Lateral leg raises with chair for support (abduction)
3. Heel/toe raises facing chair for support
4. Held Knee raise with chair for support
5. Stepping with change of weight - front/side/back with chair for support
6. Toe taps - front/side/back and cross other leg with chair for support
7. Calf and hip flexor stretch
8. Straight leg raise with chair for support
9. Stepping forward without chair support Back