Professional Practice Guide -FCSV-EN

40 Professional Practice Guide 9. Appendices 1 STEP-UPS Step onto the step with your right foot, then bring your left foot up onto the step. Step down by placing your right foot on the floor first, followed by your left foot. Repeat for the desired number of repetitions. Then repeat the same sequence, starting with the left foot. Be sure to place your entire foot on the step when stepping up. 2 CHAIR SQUAT Place your feet shoulder-width apart. Bend your knees while pushing your hips backward. Lean your torso slightly forward while keeping your back straight as you sit down on the chair. Then stand back up and repeat for the desired number of repetitions. Keep your feet flat on the floor at all times and avoid lifting your heels to reduce strain on the knees. 3 CALF STRENGTHENING Stand on the bottom step of a stair with your heels hanging over the edge. Rise up onto your toes without bending your knees. Then slowly lower yourself, bringing your heels as low as possible. You may hold onto the stair railing to maintain your balance. Repeat for the desired number of repetitions. Appendix 3 ‒ Sample Resistance Training Program