📅 Weekly Schedule
Frequency: 3 days per week (e.g., Monday, Wednesday, Friday)
Duration: 15-25 minutes per session
Rest: At least one day between sessions for recovery
Best time: Mid-morning or early afternoon when energy is good
Weeks 1-2: Foundation Phase
Focus: Learning proper form, building confidence, very light resistance
Sets:
1-2
Reps:
8-10
Rest:
60 seconds
Band:
Lightest resistance
How to do it:
• Sit tall in a sturdy chair, feet flat on floor
• Loop band around thighs, just above knees
• Slowly push knees apart against resistance
• Hold for 2 seconds, then slowly return
• Keep back straight, core gently engaged
Sets:
1-2
Reps:
8-10 each leg
Rest:
60 seconds
How to do it:
• Sit in chair, loop band around one ankle and chair leg
• Slowly straighten knee, lifting foot forward
• Hold for 2 seconds at the top
• Slowly lower back down
• Complete all reps on one leg, then switch
Sets:
2
Reps:
10-12
Rest:
45 seconds
How to do it:
• Sit tall with good posture
• Squeeze buttocks together as tightly as comfortable
• Hold for 5 seconds
• Release slowly
• This awakens the glute muscles safely
Sets:
2
Reps:
10
Rest:
45 seconds
How to do it:
• Sit at edge of chair, feet flat
• Gently arch lower back (pelvis forward)
• Then round lower back (pelvis backward)
• Move slowly and smoothly
• Great for lower back mobility
💡 Week 1-2 Tips
- Focus on FORM over repetitions - quality beats quantity
- It's OK to feel mild muscle fatigue, but stop if there's joint pain
- Some soreness 24-48 hours later is normal when starting
- If exercises feel too easy by week 2, they're ready to progress
Weeks 3-4: Building Phase
Focus: Adding standing exercises, increasing sets, building endurance
Sets:
2
Reps:
10-12 each leg
Rest:
60 seconds
How to do it:
• Stand holding chair back for balance
• Band looped around both ankles
• Keep standing leg slightly bent
• Lift other leg out to side slowly (12-18 inches)
• Keep hips level, don't lean
• Slowly return and repeat
Sets:
2
Reps:
10-12 each leg
Rest:
60 seconds
How to do it:
• Stand holding chair, band around ankles
• Keep standing leg slightly bent
• Slowly push working leg straight back
• Squeeze glutes at the end
• Don't arch lower back - keep core tight
• Slowly return
Sets:
2-3
Reps:
12-15
Rest:
45 seconds
How to do it:
• Same as Week 1-2, but increased reps/sets
• Can consider moving band slightly lower on thighs for more resistance
• Hold peak position for 3 seconds now
Sets:
2
Reps:
8-10
Rest:
60 seconds
How to do it:
• Band around thighs, just above knees
• Stand with feet hip-width apart, hands on chair for support
• Bend knees slightly (only 4-6 inches down)
• Push knees slightly apart against band
• Slowly stand back up
• This strengthens hips, thighs, and glutes together
Sets:
2
Reps:
8-10
Rest:
60 seconds
How to do it:
• Lie on back on exercise mat or carpet
• Knees bent, feet flat, hip-width apart
• Arms at sides
• Slowly lift hips toward ceiling, squeezing glutes
• Hold for 3 seconds at top
• Lower slowly
• Excellent for lower back and glute strength
💡 Week 3-4 Tips
- Standing exercises challenge balance - always use chair support
- Take your time transitioning from sitting to standing exercises
- If an exercise is too challenging, drop back to the seated version
- Congratulate them on progress - building this habit is huge!
Weeks 5-8: Strengthening Phase
Focus: Increased resistance, more complex movements, endurance building
Sets:
3
Reps:
12-15 each
Rest:
45 seconds
Band:
Medium resistance
How to do it:
• Same form as weeks 3-4
• Consider upgrading to medium resistance band
• Can try using lighter touch on chair (building balance)
• Hold top position for 3-4 seconds
Sets:
3
Reps:
12-15 each
Rest:
45 seconds
How to do it:
• Same as weeks 3-4 but with increased volume
• Really focus on glute squeeze at peak
• Hold for 3-4 seconds
• Control the return movement
Sets:
2
Steps:
8-10 each direction
Rest:
60 seconds
How to do it:
• Band around ankles or lower thighs
• Stand with slight knee bend
• Step to the right, then bring left foot over
• Take 8-10 steps right, then 8-10 steps left
• Maintain tension in band throughout
• Can hold chair while moving if needed
• Great for hip strength and coordination
Sets:
3
Reps:
12-15
Rest:
60 seconds
How to do it:
• Same form as weeks 3-4
• Can descend slightly deeper (6-8 inches) if comfortable
• Pause for 2 seconds at bottom
• Focus on pushing knees out against band
Sets:
2-3
Reps:
10-12
Rest:
60 seconds
How to do it:
• Band around thighs, just above knees
• Same position as week 3-4 bridge
• As you lift hips, push knees apart against band
• Hold for 3-5 seconds at top
• Lower slowly
• Works glutes, hamstrings, and outer hips together
Sets:
2
Reps:
12-15 each side
Rest:
45 seconds
How to do it:
• Lie on side on mat, knees bent at 90 degrees
• Band around thighs just above knees
• Keep feet together
• Lift top knee up (like opening a clamshell)
• Keep hips stacked, don't roll back
• Lower slowly
• Excellent for hip stability and lower back support
💡 Week 5-8 Tips
- They should be feeling noticeably stronger now!
- Daily activities (stairs, standing from chairs) should feel easier
- Only increase resistance if they can complete all sets with good form
- New exercise positions (side-lying) might feel awkward at first - that's normal
Weeks 9+: Maintenance & Advanced Phase
Focus: Maintaining gains, preventing injury, continuing functional strength
Sets:
3
Reps:
12 each movement
Rest:
60 seconds between sets
How to do it:
• Combine three movements in sequence:
1) Hip Abduction (out to side) x12
2) Hip Extension (back) x12
3) Hip Flexion (forward) x12
• Complete all three on one leg, then switch
• This builds functional strength for walking
Sets:
3
Steps:
12-15 each direction
Rest:
45 seconds
How to do it:
• Same as week 5-8 but increased distance
• Try with lighter hand support or no support if balance allows
• Can add forward/backward walking with band for variety
Sets:
3
Reps:
12-15
Rest:
60 seconds
How to do it:
• Band around thighs
• Progress to deeper squat if comfortable (8-10 inches)
• Keep knees pushing out against band
• Chest up, weight in heels
• Can release chair support if balance is good
Sets:
2-3
Duration:
20-30 seconds each leg
Rest:
45 seconds
How to do it:
• Band around ankles
• Light touch on chair
• Lift one foot 1-2 inches off ground
• Hold position, keeping hips level
• The band adds instability, improving balance
• Excellent for fall prevention
Sets:
2-3
Reps:
10-12 each leg
Rest:
60 seconds
How to do it:
• Band around thighs
• Get into bridge position (hips lifted)
• Slowly lift one foot 2-3 inches off ground
• Hold for 2 seconds, lower
• Alternate legs while maintaining bridge
• Advanced move for glutes, hamstrings, and core
Sets:
3
Reps:
15-20 each
Rest:
45 seconds
How to do it:
• Same as weeks 5-8
• Can add 3-second hold at top
• Or try pulsing at the top for 5-10 small movements
🎯 Long-Term Maintenance
Continue this routine 3x per week indefinitely for best results.
Variation ideas:
- Change resistance levels every 4-6 weeks
- Swap exercise order to keep it interesting
- Add 1-2 new exercises every few months
- On "off days," encourage gentle walking or swimming
Signs of success to celebrate:
- Getting up from chairs more easily
- Better posture throughout the day
- Reduced lower back discomfort
- Improved walking distance and speed
- Better balance and confidence moving
- Less stiffness in hips and thighs
Remember: They're investing in their independence!
This routine can help maintain mobility, prevent falls, reduce pain, and keep them active for years to come. You're being an amazing supportive child by helping them with this! 💪❤️