Physical Literacy - Session 17

Skill Focus: Static Strength

Isometric exercises, where you build muscular strength through holding an exercise position, can be a great way to track progression. Look back at your fitness journal from session 7. Were you able to hold all the exercises for all the prescribed time? What was your RPE for each? Compare that experience with today’s session and see if you can set any personal bests by holding each pose for as long as you can!

Equipment needed: Towel

Value: Go Forward

If you want to improve, you must challenge yourself! Competing with yourself through personal bests is a great way to do this, pushing through even when it is hard. That hard work is what will produce positive results! 

Opening Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling today? 
  • Which exercise was hardest for you during session 7 and why? 
  • In what ways have you managed to Go Forward over the course of this program? 
    • OR What are you Go Forward goals for today and/or through to the end of the program? 

Warm-up #1

This is a general, dynamic warm-up that is great to use ahead of any session. View in the Warm-Up Library.

Skill Focus: Static Strength

Demonstrate each exercise at the beginning. Students should choose their own adaptation to this session!

Music can be a great way to help make this more fun and help the time pass since this workout has such little movement!

Ideas for students to adapt the session: 

  • Complete in a circuit fashion where each round gets harderEg: First round involve 10sec holds, then 20sec, etc.  
  • Complete in a circuit fashion where each found is the same. Eg: 5 rounds with 30sec holds each 
  • Set records before completing circuitEg: See how long they can maintain each pose to set a “personal best”, after which they complete 2-3 circuits of 30-60sec holds 
  • Keep work and ratios simple but find ways to increase difficulty – add weight, one arm/leg 
  • Complete focusing on sets and reps instead of time. Eg: Complete 3 sets of 20 reps of each exercise before moving on to next one (hold exercises will still have to be for time) 

Students should utilize their fitness journal to document success and RPE. See images below for examples of each exercise.

  1. Wall Sit
  2. Towel Pull Apart
  3. Push Up Hold (Top & Bottom)
  4. Lunge Hold (Both Legs)
  5. Calf Raise Hold
  6. Low Squat Hold
  7. Hollow Body Hold
  8. Towel Bicep Curl (kneeling on towel)

Varations to Increase/Reduce Difficulty

  • Increase/decrease time of hold 
  • Increase/decrease depth/angle of hold
  • Add resistance (dumbbells or filled bag) 

Cool Down #3

This cool down offers a chance to lay down after a tough workout, with students taking some deep breaths and stretching tired muscles. View in the Cool Down Library.

Closing Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling after this session? 
  • On which exercise did you see your biggest improvement since session 7? 
  • What specific things do you think helped you improve? 
  • How do you think the physical improvements you’ve shown in these sessions will help you in other areas of your life?