CIUSSS Centre-Ouest de l'île de Bodyweight Jessicax2 October 2023

Montréal
Client
CCOCRC Intern

Notes :
The Canadian Society for Exercise Physiology recommends getting 150 minutes of moderate to vigorous physical activity per week. Recommendations for
strengthening major muscle groups are at least 2x/week. Make sure you warm up for 5 minutes. gradually until you reach your moderate intensity (slight
shortness of breath while still being able to maintain a conversation). Don't forget to gradually cool down for 5 minutes at the end of your cardio.

1 Warm-up Knee-elbow 2 Sidestep (no band)

Stand with your feet wide apart. Start in a squat position with a band around your
Quickly lift your knee to the opposite elbow ankles.
Return and repeat with the other leg. Keeping the band taut at all times, step to the side.
Push the knees out while taking the steps so they
don't cave in.
Each step is about 50% of the starting position
stance.

Duration: 30-60sec Sets: 1-2 Reps: 10-15 Tempo: slow

3 Band pull apart 4 Curl and press with band

Stand with the arms in front of you and holding a Step on the center of the band.
band between your hands. Curl the handles toward your shoulders and then
With the band already taut in the starting position, press them overhead while keeping your back
move the arms horizontally backward with the palms straight.
facing down. Reverse the steps and repeat.
Return to the starting position and repeat.
Keep the chin neutral during the exercise and
always do this exercise with a controlled movement.

Sets: 1-2 Reps: 10-15 Tempo: slow Sets: 1-2 Reps: 10-15 Tempo: slow

5 Curtsy lunge (No arm) 6 Incline push-up

Holding dumbbells in your hands, step back with one Start in a plank position against a table or a piece of
leg and cross behind the body. stable furniture with your hands shoulder width
As you step back, lift your arms up overhead on your apart.
sides. Your body should be at a 45° angle with the ground.
Keep the hips and torso facing forward. With your body stable and completely straight, bend
the arms to bring the chest close to the table.
Push-back to the starting position.
Keep your chin tucked during the exercise.

Sets: 1-2 Reps: 10-15 Tempo: slow Sets: 1-2 Reps: 10-15 Tempo: slow

Prepared by Charles Emanuel Cote | charles.emanuel.cote.ccomtl@ssss.gouv.qc.ca | Oct 16, 2023 Page 1 of 3

© Physiotec 1996-2023. All rights reserved
 CIUSSS Centre-Ouest de l'île de Bodyweight Jessicax2 October 2023
Montréal
Client
CCOCRC Intern

7 Hip strengthening, 3 ways 8 Airplane, reaching forwards (2 arms)

Stand straight, using the wall/chair for balance as Stand on one leg.
needed. Lean forwards by hinging at the hip, keeping your
First, lift your leg out in front of you with your toes spine neutral. Keep the free leg aligned with your
flexed, keeping your upper body upright. body. Reach forwards with both arms.
Next, bring your leg out straight beside you keeping Go as possible until you feel a tension from the
your toe pointing forward. hamstrings of the support leg.
Finally, bring your leg out straight behind you, going Return to the starting position. Repeat/alternate.
as far as you can, using only your leg and without
bending your trunk.
The key is: keeping your upper body straight and not
moving throughout all 3 directions.

Sets: 1-2 Reps: 10-15 Tempo: slow Sets: 1-2 Reps: 10-15 Tempo: slow

9 Elastic Wood Chop / Abdominal Oblique (band under opposite foot) 10 Bicycle
- Keep your back straight and abs tight - Pull on the Sit on a straight chair with your back in neutral
elastic from low to high, turning your trunk and position (slightly arched).
transferring your body weight from one foot to the Keeping your knee bent, lift your knee up towards
other - Keep arms straight your chest. Do not roll your pelvis backwards as
you lift.
Lower and repeat.

Sets: 1-2 Reps: 10-15 Tempo: slow Duration: 30-45sec

11 Hamstring stretch 12 Stretching quadriceps

Asseyez-vous sur le bord d'une chaise solide avec Stand in front of a chair and hold on to it with one
une jambe tendue devant vous et l'autre genou plié. hand.Grab the top of one ankle with one hand and
Tenez vos hanches en arrière tout en gardant votre pull your foot towards your buttock until you feel a
dos droit, pendant que vous vous penchez en avant gentle stretch in front of the thigh.Hold the stretch,
pour sentir un étirement derrière votre jambe droite. keeping your lower back neutral and return to the
Maintenez la position pendant le temps initial position.
recommandé.
Inspirez par le nez (2 secondes)
Expirez par la bouche (4 secondes)

Freq: daily Duration: 30-60sec Freq: daily Duration: 30-60sec

13 Stretching side bend 14 Posterior cuff stretch

Stand straight with your feet hip width apart and look Stand straight and bring one arm in front of your
directly ahead of you. body at shoulder height.
Lift one arm up above your head and slowly bend Use the opposite arm to lightly push on your elbow
sideways while reaching down with the opposite to accentuate the stretch.
hand, until you feel a stretch at the side of your Hold the position when you feel a comfortable
trunk. stretch behind the shoulder.
Maintain the stretch without twisting or leaning Do not rotate the trunk.
forward. Slowly return to initial position.

Freq: daily Duration: 30-60sec Freq: daily Duration: 30-60sec

Prepared by Charles Emanuel Cote | charles.emanuel.cote.ccomtl@ssss.gouv.qc.ca | Oct 16, 2023 Page 2 of 3

© Physiotec 1996-2023. All rights reserved