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Date	15/02/2022
Team	Craig Pankhurst, Charlotte Potter, Clement Oke, Davinder Claire, Ashley Tallyn and Alex Lilja

Below is the full video list/breakdown of the 4-week exercise programme with links to each video on Stream. This section will be monitored regularly to track progress and update with any concerns, additional notes and changes.

Here are also the playlists (unlisted) on YouTube:

Red group

This group would suit you if you:

have limited mobility;
sit in a supported wheelchair or armchair;
use a hoist or rota stand for transfer;
require assistance from a carer to support movement and exercise;
get tired very quickly.

Amber group

Have some mobility.
Can sit without support.
Can move but may need to be supported on their weaker side.
Can grip an object.
Can walk with assistance and/or walking aid.
Need to hold bannisters when going up and downstairs.
Can exercise independently but may require support from a piece of furniture.
May need assistance when fatigued.

Green group

Are independently mobile.
Can grip an object.
Do not need a walking aid.
Can walk as a form of exercise.
Can go up and down stairs unaided.
Can get on the floor and back up unaided.
Have a good range of motion.
Can complete an exercise programme independently.

*Warm-up and exercises 1-3 will be stitched together into one video*

Week 1 (Strength)

Week 2 (Stability)

Week 3 (Stamina)

Week 4 (Flexibility)

Warm-up (3:20)

Exercise 1 - Abdominal squeeze (2:43)

Exercise 2 - Lying knee flexion/extension (6:29)

Exercise 3 - Weighted shoulder press (4:35)

Warm-up (5:47)

Exercise 1 - Abdominal tightening (3:00)

Exercise 2 - Bridging (3:30)

Exercise 3 - Bridging progress (3:03)

Warm-up (5:43)

Exercise 1 - Upper limb and trunk rotation (2:21)

Exercise 2 - Kick outs (2:24)

Exercise 3 (Abdominal crunch) (3:02)

Warm-up (5:47)

Exercise 1 - Wrist flexibility (2:36)

Exercise 2 - Elbow flexibility (2:25)

Exercise 3 - Trunk (2:22)

Warm-up (2:08)

Exercise 1 - Eccentric chair sit (2:54)

Exercise 2 - Wall press-up (3:01)

Exercise 3 - Sit-ups (3:18)

Warm-up (2:32)

Exercise 1 - Seated arm reach up (4:34)

Exercise 2 - Seated arm reach side to side (2:19)

Exercise 3 - Seated arm reaches with support (3:57)

Warm-up (1:53)

Exercise 1 - Step-ups (2:23)

Exercise 2 - Push-ups against wall (3:31)

Exercise 3 - Mountain climbers on chair (3:54)

Warm-up (2:08)

Exercise 1 - Calf stretches (2:50)

Exercise 2 - Trunk side stretch (2:13)

Exercise 3 - Wrist and hand (2:50)

Warm-up (1:35)

Exercise 1 - Lunges (1:59)

Exercise 2 - Planking (1:50)

Exercise 3 - Clean and jerk (3:03)

Warm-up (6:28)

Exercise 1 - Standing still (2:16)

Exercise 2 - Tandem stance (4:38)

Exercise 3 - Tandem stance level up (2:16)

Warm-up (2:15)

Exercise 1 - Mountain climbers standing (1:50)

Exercise 2 - Burpees (2:14)

Exercise 3 - Weighted punching (1:26)

Warm-up (1:32)

Exercise 1 - Front and back of body (2:57)

Exercise 2 - Trunk (2:28)

Exercise 3 - Pelvis and shoulder (2:18)

Add 1-2 follow-up action items to help the team apply what they learned in the retrospective: