Exercise Library

This is where you will find all the exercise demonstrations you have seen in the videos, plus more advanced versions for when you are ready to progress.

We hope you will want to involve those who are close to you as you engage with 4D Life. Invite them to view the weekly videos with you, so they can help you follow the guidelines, implement the advice and give you visual feedback on your exercise technique.

As you will discover, good technique in the way you perform your exercise routines is just as important as the degree of effort you put into them.

Please remember to watch the demonstrations properly before your first time doing each exercise. Please also print and refer to the guidance notes as required.

MORNING MOBILISATION

Morning Mobilisation: Routine 1

  • Thumb turn (x20)
  • Hairbrush back (x20)
  • Hip Rotations (x10 each way)
  • Backwards step (x20)
  • Video window
  • PDF (Morning Mobilisation: Routine 1)

Morning Mobilisation: Routine 2

  • Backwards step (x20) (from routine 1)
  • Hands on head rotation (x20)
  • Squat/Extend (x20)
  • Backstroke (x20)
  • Side Lunge (x20)
  • Video window
  • PDF (Morning Mobilisation: Routine 2)

Morning Mobilisation: Routine 3

  • Shadow boxing (x10 each side)
  • Squat/Extend (x20) (use from routine 2)
  • Split stance, big clap (x10 each side)
  • Running man/woman (x10 each side)
  • Video window
  • PDF (Morning Mobilisation: Routine 3)

BREATHING

Diaphragmatic Breathing Lying Down

  • Video window
  • PDF (Diaphragmatic Breathing Lying Down)

Full Breath Lying Down

Video window
PDF (Full Breath Lying Down)

 

RESISTANCE TRAINING

  • Introduction to Stretch Bands (from 3.1)
  • Video window
  • PDF (Introduction to Stretch Bands)

Resistance Training

  • Squats
  • Stretch band pull
  • Stretch band push
  • Split stance squats
  • Seated overhead lift
  • Video window
  • PDF (Resistance Training)

Resistance Training Advanced

  • Squats
  • Stretch band pull
  • Stretch band push
  • Split stance squats
  • Seated overhead lift
  • Video window
  • PDF (Resistance Training Advanced)

CARDIO TRAINING

(* V/O from Dadsk to intro each Cardio Workout 1, 2, 3… With a little explanation, etc… need copy)

  • Cardio Workout 1 – 20 mins
    Video window
  • Cardio Workout 2 – 30 mins
    Video window
  • Cardio Workout 3 – 40 mins
    Video window

POSTURE

  • Wall Stand (to be refilmed)
    Video windowPDF (Wall Stand)
  • Kneeling Superman Video windowPDF (Kneeling Superman)
    Forward Head Posture (to be filmed) Video window PDF (Forward Head Posture)
  • Wall Stand Plus Arm Raise (to be filmed) Video window PDF (Wall Stand Plus Arm Raise)

CORE

  • Wall Stand + TVA (to be refilmed)
    Video window
    PDF (Wall Stand + TVA)
  • 4 Point Stance
    Video window
    PDF (4 Point Stance)
  • Standing Sky Diver
    Video window
    PDF (Standing Sky Diver)
  • Lying Superman (later in footage – call Nick if needed)
    Video window
    PDF (Lying Superman)

FLEXIBILITY & STRETCHING

Flexibility & Stretching

  • Hamstrings
  • Quads
  • Calf
  • Shoulder stretch
  • Neck stretch
  • Video window
  • PDF (Flexibility & Stretching)

Flexibility & Stretching Advanced (to go with Flexibility & Stretching further up)

  • Lying active hamstring
  • Lying rotation
  • Wall chest
  • Kneeling hip flexor
  • Ankle roll
  • Wrist extension
  • Video window
  • PDF (Flexibility & Stretching Advanced)

BALANCE

  • Balance (to be filmed)
  • Feet apart, eyes open
  • Feet apart eyes closed
  • Feet together, eyes open
  • Feet together, eyes closed
  • Split stance, eyes open
  • Split stance, eyes closed
  • Tandem stance, eyes open
  • Tandem stance, eye closed
  • Video window
  • PDF (Balance)

Balance Advanced (to be filmed)

  • Add clapping and head turns
  • One leg, eyes open
  • One leg, eyes closed
  • Video window
  • PDF (Balance Advanced)

WALKING: GAIT CYCLE

1’20” – 2’27” from 10.3 Function weekly video (discuss full colour images, and no text)
Video window
PDF (Walking_Gait Cycle)