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

Buy IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley Course at GBesy. We actively participate in Groupbuys and are committed to sharing knowledge with a wider audience. Rest assured, the quality of our courses matches that of the original sale page. If you prefer, you can also buy directly from the sale page at the full price (the SALEPAGE link is directly provided in the post).

Salepage link: At HERE. Archive:

$31   $19 – IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley

Are you looking for a class that helps older-adult participants with balance, coordination, agility, flexibility and strength training? Seniors on Strength (S.O.S.) is a dynamic combination of strength development and cardiovascular conditioning for the active older adult. Mixing in some simple choreography blocks, sequenced for easy recall, will round out your class.

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

1. Stand with feet shoulder width apart. Plié, and lift stability ball to hips. Reach above head and lean right (R), lower ball in center, and roll shoulders back. Repeat L (keeping chest lifted). Repeat on both sides.
2. Step-tap R, L (feet wide), and swing ball low, side to side.
3. Step-tap, taking ball high R, low L (thigh), 4x.
4. Pivot R, toe-heel, 4x, holding ball forward and in.
5. With back heel on floor, sweep ball forward and pull in, 4x; squeeze shoulder blades toward spine.
6. Lift and lower back heel (calf stretch), keeping ball close to thigh.
7. Shift weight forward (on front foot) and hold; rock backward and forward; pivot to face front.
8. Repeat moves 1 and 7, L lead.
9. Perform easy lunge R, L, taking ball to floor.

Main Workout (35 minutes)

Strength: Standing With Ball

1. 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.
2. Lunge down and up (L), R hand on ball, 4x slowly, 7x tempo.
3. Pivot center on counts 7–8, coming to plié position, both hands on ball.
4. Plié 8x slowly.
5. Repeat moves 1–2, L lead, pivot R.
6. Repeat lunge combo; pivot to face front.
7. Plié 4x slowly, to standing.

Cardio: Standing With Ball

1. 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).
2. Double step-touch R, L, R (make small circles); march out, out, in, in (press ball down and center).
3. Rock-step forward and back, L, 2x; knee-lift hold; extend knee, and march L, R.
4. Side-rock L, 4x.
5. Repeat moves 1–4, L lead.
6. Repeat R, L.

Strength: Seated With Tubing

Sit tall and slightly forward on ball.

1. Biceps curl with tubing under feet. 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).
2. 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). Knee remains over bridge of foot.
3. Lawn mower pull (back row), 8x, each side, then descending reps (4x, 2x).
4. Repeat move 2, L lead.
5. Toe taps out and in, 8x (feet hip width apart); heel taps out and in, 8x.
6. Uncross tubing, place handles at hips and stand (4 counts).
7. Perform squats slowly, halfway down, up, 4x.
8. 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).
9. Place tubing about mid-upper back, choke up, palms down, arms just below shoulder, elbows bent at 90 degrees. Press forward and in for chest press; repeat.
10. Repeat move 8, L lead.
11. Hold tubing in front at shoulder level, palms down, elbows at 90 degrees. Adduct scapulae and pull elbows back.

Cardio: No Equipment

1. Step-touch R, L, R, L, travel forward; step-touch R, L, R, L, travel back.
2. Double step-touch R, L, R; march out, out, in, in.
3. Rock-step front and back, L, 2x, knee-lift hold, extend, and march L, R.
4. Side rock L, 4x.
5. Step together, step-touch, 4x R, 4x L; 2x.
6. Repeat moves 1–5, L lead.

Repeat entire sequence.

Strength: Seated/Supine With Ball
Sit tall, abdominals contracted, head in line with spine.

Seated Curl-Back

1. Start seated with feet on floor, ball on knees. Inhale; exhale: roll back (form C shape), roll ball knee to thigh; inhale: hold; exhale: roll ball up to knees and ankles.
2. Roll back to supine position, grasping thighs if needed.

Gluteal Extension

1. With arms at 45 degrees, palms facing down, place feet on ball, knees bent, hands on floor, palms down for stability.
2. Lift hips (4 counts up, 4 counts down), knees bent.

One-Legged Bicycle

1. Place lower legs and heels on ball, knees slightly bent, hands behind head with fingers spread wide (do not grip or pull head).
2. Curl up, rotate R, pull R knee forward to 90 degrees at hip and knee, keeping L leg on ball. Bring rib toward opposite hip. Switch sides, 8x.

Cool-Down/Stretch (approximately 5–10 minutes)

Hip and Glute Stretch

1. Place calves and heels on ball (knees at 90 degrees), rotate legs R, center, L, center.
2. Cross R ankle over L thigh, and roll ball in toward hips.
3. Repeat above, then roll to side and to all-fours position.

Spinal Balance/Back Strength/Stretch

1. From all fours, hands directly below shoulders and knees below hips, extend R arm and L leg; hold 5–20 seconds. Switch sides.
2. Perform yoga cat stretch.

Balance With Ball

1. Plié down, up (ball is low, center, high, center; hold and circle ball R and abduct L leg; hold). Switch sides, and repeat.

Stretch Seated on Ball

1. 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.
2. Raise up, draw R foot in, cross over L, arms extended to shoulder level, rotate R (balance challenge). Return to center, feet wide.
3. With feet wide, hands on thighs, press forward with flat back to inner-thigh stretch. Walk feet in.
4. Switch sides.
5. With feet hip width apart, hands on thighs, round lower back, and then elongate spine by lifting chest. Repeat.

Add additional stretches and relaxation if time allows.

Safety Tips

• When getting down on floor from seated position, roll to side or lift one leg, hand under thigh, and roll back.
• 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.
• In supine position do not lift both legs off floor at same time. Choreograph and cue to lift one leg at a time.

$31   $19 – IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley

---

Buy the IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley course at the best price at GBesy.. After your purchase, you will get access to the downloads page. You can download all the files associated in your order at here and we will also send a download notification email via your mail.

Unlock your full potential with IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley courses. our courses are designed to help you excel.

Why wait? Take the first step towards greatness by purchasing IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley courses today. We offer a seamless and secure purchasing experience, ensuring your peace of mind. With our trusted payment gateways, Stripe and PayPal, you can confidently complete your transaction knowing that your financial information is protected.

Stripe, known for its robust security measures, provides a safe and reliable payment process. With its encrypted technology, your sensitive data remains confidential throughout the transaction. Rest assured that your purchase is protected.

PayPal, a globally recognized payment platform, offers an additional layer of security. With its buyer protection program, you can feel confident in your purchase. PayPal ensures that your financial details are safeguarded, allowing you to focus on your learning journey.

Is it secure? to Use of?

• Your identity is completely confidential. We do not share your information with anyone. So it is absolutely safe to buy the IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley course.
• 100% Safe Checkout Privateness coverage
• Communication and encryption of sensitive knowledge
• All card numbers are encrypted using AES at relaxation-256 and transmitting card numbers runs in a separate internet hosting atmosphere, and doesn’t share or save any data.

How can this course be delivered?

• After your successful payment this “IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley course”, Most of the products will come to you immediately. But for some products were posted for offer. Please wait for our response, it might take a few hours due to the time zone difference.
• If this happens, please wait. The technical department will process the link shortly after. You will receive notifications directly by e-mail. We appreciate your wait.

What Shipping Methods Are Available?

• You will receive a download link in the invoice or YOUR ACCOUNT.
• The course link always exists. use your account to login and download the IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley course whenever you need.
• You only need to visit a single link, and you can get all the IDEAFit S.O.S. (Seniors on Strength) – Carey Fraley course content at once.
• You can do your learning online. You can be downloaded for better results and can study anywhere on any device. Make sure your system does not sleep during the download.

How Do I Track Order?

• We always notice the status of your order immediately after your payment. After 7 days if there is no download link, the system will automatically complete your money.
• We love to hear from you. Please don’t hesitate to email us with any comments, questions and suggestions.