Home Exercise Program for Darwin Facun
Created by KIRSTEN GAIL SANTOS, PTRP,RPT,DPT Dec 30th, View videos at
2021 www.HEP.video
Total 14
JUMPING JACKS Repeat 10 Times
Complete 5 Sets
Start in a standing position with hands by your
side and feet together. Next, perform a mini- Perform 1 Times a Day
hop so while moving your legs move out to the
side. At the same time, raise your arms to the
side and then over head and clap your hands.
Then, hop again and return your hands and
feet to original position. Repeat.
Video # VV5QSXKE2
HEAVY DUMBBELLS - HAMMER CURLS - Repeat 10 Times
BRACHIORADIALIS Hold 1 Second
Stand holding a dumbbell in each hand with Complete 4 Sets
arms by your sides. Palms should be facing Perform 1 Times a Day
inwards towards your mid-line the entire time.
Bend both elbows to move the weights up
towards the front of your shoulders. Then,
lower back down towards your side. Repeat.
Video # VV5MYEYQ5
HEAVY DUMBBELLS - FRONT RAISE Repeat 10 Times
Complete 4 Sets
Start by standing with a dumbbell in each hand
with arms down in front of your hips. Next, Perform 1 Times a Day
raise up both arms forward until approximately
90 degrees shoulder flexion. Then, lower to
starting position and repeat.
Video # VVY8F2FJZ
HEAVY DUMBBELLS - CURL PRESS Repeat 10 Times
Complete 4 Sets
Stand while holding a dumbbell in each hand
as shown. Perform 1 Times a Day
Start by bending your elbows to curl the weight
towards your shoulder. Next, rotate arms and
press the dumbbells over head.
Return to starting position by lowering
dumbbells back down to shoulder level with
elbows bent. Then, extend elbows and lower
weights down towards the front of your hips.
Repeat.
Video # VV4AX6NAC
SQUAT JUMPS Repeat 10 Times
Complete 4 Sets
Start in a wide stance with your hands on your
hips as shown.
Then squat down and jump up Perform 1 Times a Day
into the air. As you are coming back down from
the jump, lower yourself back down into the
squat position and repeat.
Video # VV9QMDN3Q
BOX JUMP Repeat 10 Times
Complete 4 Sets
Stand in front of a box and using both legs,
jump up on to it. Step back down and repeat. Perform 1 Times a Day
Video # VVAMFEKC5
ALTERNATING FORWARD LUNGE WITH Repeat 10 Times
DUMBBELLS Complete 4 Sets
Start by standing with feet shoulder-width- Perform 1 Times a Day
apart. Next, take a step forward and slightly to
the side and allow your front knee to bend into
a lunge position. Your back knee may bend as
well. Then, push off the front knee and return
to starting position. Then perform on the other
leg.
Keep your pelvis level and straight the entire
time.
Your front knee should bend in line with the
2nd toe and not pass the front of the foot. The
dumbbells should surround the forward knee.
Video # VVPZ4ZDFU
HEAVY DUMBBELLS - DEADLIFT Repeat 10 Times
Complete 4 Sets
Stand while holding a dumbbell in each hand
at the front of your hips/thighs. Perform 1 Times a Day
Lean forward keeping your back straight and
do not allow it to round forward. Hinge and
bend through your hips so that the weight
moves downward close to your legs until
approximately mid-tibia height. Then,
straighten back up to a standing upright
position.
Be sure to keep your back straight and
hinge/bend through your hips.
Keep the dumbbell close to your body to avoid
excessive pressure on your back.
Video # VV5DGPJHN
HEAVY DUMBBELLS - GOBLET SQUAT Repeat 10 Times
Complete 4 Sets
Stand with your feet shoulder-width apart. Hold
the end of a dumbbell against the upper part of Perform 1 Times a Day
your chest as shown.
Bend your knees and lower your body towards
the floor to perform a squat. Keep your back
straight and hinge at the hips.
Your body weight should mostly be directed
through the heels of your feet. Knees should
bend in line with the 2nd toe and not pass
beyond the toes.
Return to a standing position pressing through
the heels. Repeat.
Video # VVY57JJJL
PUSH UP Repeat 10 Times
Complete 4 Sets
Lying face down, use your arms and push
yourself up as shown. Keep your knees in Perform 1 Times a Day
contact with the floor and maintain a straight
back the entire time.
Video # VVXA47NEN
PLANK PLUS Hold 30 Seconds
Complete 4 Sets
Perform a plank on your elbows as shown and
sustain the hold. While holding, protract your Perform 1 Times a Day
shoulder blades forward to raise up a few more
inches and then return to original position.
Video # VVPGE4P72
Straight Partial Sit-ups Repeat 10 Times
Complete 4 Sets
This exercise is designed to strengthen the
muscles that help control the trunk. Help the Perform 1 Times a Day
child lie on their back with both knees bent and
feet flat on the ground. Instruct the child to
reach straight up towards their knees, lifting
their head and shoulders off the ground. Then,
slowly help them lower their head and
shoulders to the ground in the position they
started in. Repeat this exercise a total of ten
times for one set. Complete 2-3 sets, taking a
break between each.
BRACE - BILATERAL STRAIGHT LEG Repeat 10 Times
RAISE Complete 4 Sets
While lying on your back with your knees Perform 1 Times a Day
straight, raise up both legs off the floor.
Use your stomach muscles to keep your spine
from moving.
Lower legs closer to floor to progress this
exercise.
Video # VVW3PXLEY
bridge with pelvic drop Repeat 10 Times
Complete 4 Sets
LIft up onto a bridge
Perform 1 Times a Day
As if your right hip was suspended from the
ceiling with a fishing hook, allow the left hip to
drop toward the floor
maintain this position as you roll down and
then back up through the left side of your spine
Return to a neutral pelvic alignment
repeat on the other side by dropping the right
hip and lifting the left
