Physical Literacy - Session 7

Skill Focus: Isometric Strength

Isometric exercises are an example of static strength training. They activate or contract your muscles without visible movement of the body or any joints. These exercises are non-impact (meaning one foot is on the ground at all times), so they’re great for reducing stress on the bones and joints. They can be done anywhere and are a great way to mix up your workout routine. 

Value: Go Forward

This may seem like an odd value for a workout with no movement, but this is where we tie the true meaning of it to our session. Go Forward is not only a value, but also an attitude and way of thinking. This workout will get harder each round, so will you be able to find your inner strength and give your very best effort until the end?

Opening Community Circle

  • Call your life play - on a scale of 1-5 how are you feeling today? 
  • Think about strong objects/places/things (eg: a bridge, tower, bank). How would you describe them/what are their characteristics (eg: strong foundation, solid, immoveable)? 
  • What exercises come to mind when you think about building strength?

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: Isometric Strength

Demonstrate each exercise at the beginning. Then, students will complete all 8 exercises during each round in a circuit fashion. Don’t take any rest between the exercises but take a 2min rest between rounds. 

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

Round 1: Hold each exercise for 20 seconds
Round 2: Hold each exercise for 40 seconds
Round 3: Hold each exercise for 60 seconds
Round 4: Hold each exercise for 40 seconds
Round 5: Hold each exercise for 20 seconds 

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? 
  • Was this session harder or easier than you expected?
  • Which exercise was the hardest for you? Why? 
  • How did you use the Go Forward mentality to get through the session?