IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley

Question and Answer

What is you?

you is Are looking for a class that helps older-adult participants with balance, coordination, agility, flexibility and strength training?.

How does you Are?

Are you looking for a class that helps older-adult participants with balance, coordination, agility, flexibility and strength training?

What is Seniors?

Seniors is on Strength (S.O.S.) is a dynamic combination of strength development and cardiovascular conditioning for the active older adult..

How does Seniors is?

Seniors on Strength (S.O.S.) is a dynamic combination of strength development and cardiovascular conditioning for the active older adult.

What is some simple choreography blocks,?

some simple choreography blocks, is Mixing in sequenced for easy recall, will round out your class..

How does some simple choreography blocks, Mixing?

Mixing in some simple choreography blocks, sequenced for easy recall, will round out your class.

What is IDEAFit S.O.S. (Seniors?

IDEAFit S.O.S. (Seniors is Purchase on Strength) - Carey Fraley courses at here with PRICE $500 $34 Are you looking for a class that helps older-adult participants with balance, coordination, agility, flexibility and strength training?.

How does IDEAFit S.O.S. (Seniors Purchase?

Purchase IDEAFit S.O.S. (Seniors on Strength) - Carey Fraley courses at here with PRICE $500 $34 Are you looking for a class that helps older-adult participants with balance, coordination, agility, flexibility and strength training?

What is Seniors?

Seniors is on Strength (S.O.S.) is a dynamic combination of strength development and cardiovascular conditioning for the active older adult..

How does Seniors is?

Seniors on Strength (S.O.S.) is a dynamic combination of strength development and cardiovascular conditioning for the active older adult.

What is some simple choreography blocks,?

some simple choreography blocks, is Mixing in sequenced for easy recall, will round out your class..

How does some simple choreography blocks, Mixing?

Mixing in some simple choreography blocks, sequenced for easy recall, will round out your class.

What is dynamic-range-of-motion moves?

dynamic-range-of-motion moves is Begin with to increase blood flow, elevate heart rates and body core temperatures and prepare joints..

How does dynamic-range-of-motion moves Begin?

Begin with dynamic-range-of-motion moves to increase blood flow, elevate heart rates and body core temperatures and prepare joints.

What is feet shoulder width?

feet shoulder width is Stand with apart..

How does feet shoulder width Stand?

Stand with feet shoulder width apart.

What is Plié,?

Plié, is and lift stability ball to hips..

How does Plié, lift?

Plié, and lift stability ball to hips.

What is above head?

above head is Reach and lean right (R), lower ball in center, and roll shoulders back..

How does above head Reach?

Reach above head and lean right (R), lower ball in center, and roll shoulders back.

What is L?

L is Repeat (keeping chest lifted)..

How does L Repeat?

Repeat L (keeping chest lifted).

What is both sides.?

both sides. is Repeat on.

How does both sides. Repeat?

Repeat on both sides.

What is Step-tap R,?

Step-tap R, is L (feet wide), and swing ball low, side to side..

How does Step-tap R, side.?

Step-tap R, L (feet wide), and swing ball low, side to side.

What is Step-tap,?

Step-tap, is taking ball high R, low L (thigh), 4x..

How does Step-tap, taking?

Step-tap, taking ball high R, low L (thigh), 4x.

What is Pivot R,?

Pivot R, is toe-heel, 4x, holding ball forward and in..

How does Pivot R, holding?

Pivot R, toe-heel, 4x, holding ball forward and in.

What is back heel?

back heel is With on floor, sweep ball forward and pull in, 4x; squeeze shoulder blades toward spine..

How does back heel sweep?

With back heel on floor, sweep ball forward and pull in, 4x; squeeze shoulder blades toward spine.

What is lower back heel (calf stretch),?

lower back heel (calf stretch), is Lift and keeping ball close to thigh..

How does lower back heel (calf stretch), Lift?

Lift and lower back heel (calf stretch), keeping ball close to thigh.

What is weight forward?

weight forward is Shift (on front foot) and hold; rock backward and forward; pivot to face front..

How does weight forward Shift?

Shift weight forward (on front foot) and hold; rock backward and forward; pivot to face front.

What is moves 1?

moves 1 is Repeat and 7, L lead..

How does moves 1 Repeat?

Repeat moves 1 and 7, L lead.

What is easy lunge R,?

easy lunge R, is Perform L, taking ball to floor..

How does easy lunge R, Perform?

Perform easy lunge R, L, taking ball to floor.

What is Standing With Ball From easy lunge,?

Standing With Ball From easy lunge, is Strength: roll ball R, L, R, and hold; L, R, L, and hold; R, L, R, and hold; L, R, L, and hold; lift R heel, pivot L and hold..

How does Standing With Ball From easy lunge, lift?

Strength: Standing With Ball From easy lunge, roll ball R, L, R, and hold; L, R, L, and hold; R, L, R, and hold; L, R, L, and hold; lift R heel, pivot L and hold.

What is center?

center is Pivot on counts 7–8, coming to plié position, both hands on ball..

How does center Pivot?

Pivot center on counts 7–8, coming to plié position, both hands on ball.

What is moves 1–2?

moves 1–2 is Repeat , L lead, pivot R. Repeat lunge combo; pivot to face front..

How does moves 1–2 Repeat?

Repeat moves 1–2, L lead, pivot R. Repeat lunge combo; pivot to face front.

What is Plié 4x?

Plié 4x is slowly, to standing..

How does Plié 4x standing.?

Plié 4x slowly, to standing.

What is Standing With Ball Step-touch R,?

Standing With Ball Step-touch R, is Cardio: L, R, L, travel forward (ball swings low, side to side); step-touch R, L, R, L, travel back (figure-eight with ball)..

How does Standing With Ball Step-touch R, travel?

Cardio: Standing With Ball Step-touch R, L, R, L, travel forward (ball swings low, side to side); step-touch R, L, R, L, travel back (figure-eight with ball).

What is Double step-touch R,?

Double step-touch R, is L, R (make small circles); march out, out, in, in (press ball down and center)..

How does Double step-touch R, (make?

Double step-touch R, L, R (make small circles); march out, out, in, in (press ball down and center).

What is step forward and back,?

step forward and back, is Rock- L, 2x; knee-lift hold; extend knee, and march L, R. Side-rock L, 4x..

How does step forward and back, Rock-?

Rock-step forward and back, L, 2x; knee-lift hold; extend knee, and march L, R. Side-rock L, 4x.

What is moves 1–4?

moves 1–4 is Repeat , L lead..

How does moves 1–4 Repeat?

Repeat moves 1–4, L lead.

What is R,?

R, is Repeat L. Strength: Seated With Tubing.

How does R, Repeat?

Repeat R, L. Strength: Seated With Tubing

What is ball.?

ball. is Sit tall and slightly forward on.

How does ball. Sit?

Sit tall and slightly forward on ball.

What is Biceps?

Biceps is curl with tubing under feet..

How does Biceps curl?

Biceps curl with tubing under feet.

What is Double curl (palms?

Double curl (palms is up) slow, 8x; singles R, L, tempo, 8x; double 1 count up, 3 counts down, 8x; singles R, L, tempo, 8x (chest lifted, abdominals firm)..

How does Double curl (palms slow,?

Double curl (palms up) slow, 8x; singles R, L, tempo, 8x; double 1 count up, 3 counts down, 8x; singles R, L, tempo, 8x (chest lifted, abdominals firm).

What is Hip abduction—step?

Hip abduction—step is out, in, R, 4x; L, 4x; R, 2x; L, 2x; alternate R, L, 8x; repeat (tubing under feet, cross hand-to-hand taut, hands on outer thighs)..

How does Hip abduction—step out,?

Hip abduction—step out, in, R, 4x; L, 4x; R, 2x; L, 2x; alternate R, L, 8x; repeat (tubing under feet, cross hand-to-hand taut, hands on outer thighs).

What is Knee?

Knee is remains over bridge of foot..

How does Knee remains?

Knee remains over bridge of foot.

What is Lawn mower?

Lawn mower is pull (back row), 8x, each side, then descending reps (4x, 2x)..

How does Lawn mower pull?

Lawn mower pull (back row), 8x, each side, then descending reps (4x, 2x).

What is move 2,?

move 2, is Repeat L lead..

How does move 2, Repeat?

Repeat move 2, L lead.

What is handles?

handles is Uncross tubing, place at hips and stand (4 counts)..

How does handles Uncross tubing,?

Uncross tubing, place handles at hips and stand (4 counts).

What is squats?

squats is Perform slowly, halfway down, up, 4x..

How does squats Perform?

Perform squats slowly, halfway down, up, 4x.

What is L hand,?

L hand, is Anchor tubing with grasp handle R and extend arm overhead for triceps extension, 8x (2 counts out, 2 counts in), 8x (tempo) and 8x (1 count out, 3 counts in)..

How does L hand, Anchor tubing?

Anchor tubing with L hand, grasp handle R and extend arm overhead for triceps extension, 8x (2 counts out, 2 counts in), 8x (tempo) and 8x (1 count out, 3 counts in).

What is mid-upper back,?

mid-upper back, is Place tubing about choke up, palms down, arms just below shoulder, elbows bent at 90 degrees..

How does mid-upper back, Place tubing?

Place tubing about mid-upper back, choke up, palms down, arms just below shoulder, elbows bent at 90 degrees.

What is Press forward?

Press forward is and in for chest press; repeat..

How does Press forward repeat.?

Press forward and in for chest press; repeat.

What is move 8,?

move 8, is Repeat L lead..

How does move 8, Repeat?

Repeat move 8, L lead.

What is shoulder level,?

shoulder level, is Hold tubing in front at palms down, elbows at 90 degrees..

How does shoulder level, Hold tubing?

Hold tubing in front at shoulder level, palms down, elbows at 90 degrees.

What is Adduct scapulae?

Adduct scapulae is and pull elbows back..

How does Adduct scapulae pull?

Adduct scapulae and pull elbows back.

What is Equipment Step-touch R,?

Equipment Step-touch R, is Cardio: No L, R, L, travel forward; step-touch R, L, R, L, travel back..

How does Equipment Step-touch R, travel?

Cardio: No Equipment Step-touch R, L, R, L, travel forward; step-touch R, L, R, L, travel back.

What is step front and back,?

step front and back, is Rock- L, 2x, knee-lift hold, extend, and march L, R. Side rock L, 4x..

How does step front and back, Rock-?

Rock-step front and back, L, 2x, knee-lift hold, extend, and march L, R. Side rock L, 4x.

What is step-touch,?

step-touch, is Step together, 4x R, 4x L; 2x..

How does step-touch, Step?

Step together, step-touch, 4x R, 4x L; 2x.

What is moves 1–5?

moves 1–5 is Repeat , L lead..

How does moves 1–5 Repeat?

Repeat moves 1–5, L lead.

What is entire sequence.?

entire sequence. is Repeat.

How does entire sequence. Repeat?

Repeat entire sequence.

What is abdominals?

abdominals is Sit tall, contracted, head in line with spine..

How does abdominals Sit?

Sit tall, abdominals contracted, head in line with spine.

What is Seated Curl-Back Start?

Seated Curl-Back Start is seated with feet on floor, ball on knees..

How does Seated Curl-Back Start seated?

Seated Curl-Back Start seated with feet on floor, ball on knees.

What is roll back (form C shape),?

roll back (form C shape), is Inhale; exhale: roll ball knee to thigh; inhale: hold; exhale: roll ball up to knees and ankles..

How does roll back (form C shape), Inhale; exhale:?

Inhale; exhale: roll back (form C shape), roll ball knee to thigh; inhale: hold; exhale: roll ball up to knees and ankles.

What is Roll back?

Roll back is to supine position, grasping thighs if needed..

How does Roll back grasping?

Roll back to supine position, grasping thighs if needed.

What is Gluteal Extension With arms?

Gluteal Extension With arms is at 45 degrees, palms facing down, place feet on ball, knees bent, hands on floor, palms down for stability..

How does Gluteal Extension With arms facing down,?

Gluteal Extension With arms at 45 degrees, palms facing down, place feet on ball, knees bent, hands on floor, palms down for stability.

What is hips?

hips is Lift (4 counts up, 4 counts down), knees bent..

How does hips Lift?

Lift hips (4 counts up, 4 counts down), knees bent.

What is One-Legged Bicycle Place lower legs and heels?

One-Legged Bicycle Place lower legs and heels is on ball, knees slightly bent, hands behind head with fingers spread wide (do not grip or pull head)..

How does One-Legged Bicycle Place lower legs and heels spread?

One-Legged Bicycle Place lower legs and heels on ball, knees slightly bent, hands behind head with fingers spread wide (do not grip or pull head).

What is R,?

R, is Curl up, rotate pull R knee forward to 90 degrees at hip and knee, keeping L leg on ball..

How does R, Curl up,?

Curl up, rotate R, pull R knee forward to 90 degrees at hip and knee, keeping L leg on ball.

What is rib?

rib is Bring toward opposite hip..

How does rib Bring?

Bring rib toward opposite hip.

What is sides,?

sides, is Switch 8x..

How does sides, Switch?

Switch sides, 8x.

What is Hip and Glute Stretch Place calves and heels?

Hip and Glute Stretch Place calves and heels is on ball (knees at 90 degrees), rotate legs R, center, L, center..

How does Hip and Glute Stretch Place calves and heels rotate?

Hip and Glute Stretch Place calves and heels on ball (knees at 90 degrees), rotate legs R, center, L, center.

What is all-fours?

all-fours is Repeat above, then roll to side and to position..

How does all-fours Repeat?

Repeat above, then roll to side and to all-fours position.

What is Spinal Balance/Back Strength/Stretch From all fours,?

Spinal Balance/Back Strength/Stretch From all fours, is hands directly below shoulders and knees below hips, extend R arm and L leg; hold 5–20 seconds..

How does Spinal Balance/Back Strength/Stretch From all fours, extend?

Spinal Balance/Back Strength/Stretch From all fours, hands directly below shoulders and knees below hips, extend R arm and L leg; hold 5–20 seconds.

What is sides.?

sides. is Switch.

How does sides. Switch?

Switch sides.

What is yoga cat stretch.?

yoga cat stretch. is Perform.

How does yoga cat stretch. Perform?

Perform yoga cat stretch.

What is With Ball Plié?

With Ball Plié is Balance down, up (ball is low, center, high, center; hold and circle ball R and abduct L leg; hold)..

How does With Ball Plié Balance?

Balance With Ball Plié down, up (ball is low, center, high, center; hold and circle ball R and abduct L leg; hold).

What is sides,?

sides, is Switch and repeat..

How does sides, Switch?

Switch sides, and repeat.

What is Seated?

Seated is Stretch on Ball Sit forward on ball, extend R heel on floor, L hand on L thigh, press chest forward and reach R arm to shoulder level for hamstring stretch..

How does Seated Stretch?

Stretch Seated on Ball Sit forward on ball, extend R heel on floor, L hand on L thigh, press chest forward and reach R arm to shoulder level for hamstring stretch.

What is R foot?

R foot is Raise up, draw in, cross over L, arms extended to shoulder level, rotate R (balance challenge)..

How does R foot Raise up,?

Raise up, draw R foot in, cross over L, arms extended to shoulder level, rotate R (balance challenge).

What is feet wide.?

feet wide. is Return to center,.

How does feet wide. Return?

Return to center, feet wide.

What is sides.?

sides. is Switch.

How does sides. Switch?

Switch sides.

What is feet hip width?

feet hip width is With apart, hands on thighs, round lower back, and then elongate spine by lifting chest..

How does feet hip width elongate?

With feet hip width apart, hands on thighs, round lower back, and then elongate spine by lifting chest.

What is additional stretches and relaxation?

additional stretches and relaxation is Add if time allows..

How does additional stretches and relaxation Add?

Add additional stretches and relaxation if time allows.

What is Safety Tips?

Safety Tips is When getting down on floor from seated position, roll to side or lift one leg, hand under thigh, and roll back..

How does Safety Tips getting down?

Safety Tips When getting down on floor from seated position, roll to side or lift one leg, hand under thigh, and roll back.

What is supine position,?

supine position, is When getting up from roll to side, coming to all fours, one hand on one thigh, and pull up; or grasp under knee at thigh, and roll up..

How does supine position, getting up?

When getting up from supine position, roll to side, coming to all fours, one hand on one thigh, and pull up; or grasp under knee at thigh, and roll up.