GLA:D Exercise/Full Body Drop-in Exercises and Progressions

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Warm up: • It is always good to warm up your muscles for about 5 minutes before doing these exercises.

Walking around the house, exercise bike, walk on the spot, or range of motion exercises. • Every exercise has a progression from easy to hard, pick the level that is appropriate for you. • The GLAD program is meant to do every exercise 1 -3 times, based on how you feel – if in pain,

just start with one set and progress up to more as you get stronger.

How many repetitions should I do? • Do as many repetitions as you can without an increase in pain or discomfort in your joints, and

with perfect form. Your last repetition should look just like your first. Stop if you get to 20-25 and you’re goin strong.

• If you can do 20-25 repetitions with good form and no pain, you are ready to move on to the next level of this exercise.

• If you can’t do at least 8 repetitions without good form or pain, take a step back to an easier exercise, this one is too challenging for you right now.

GLA:D Exercise/Full Body Drop-in Exercises and Progressions

Exercise Order

• Warm Up• Sit to Stand / Band Row• Step-up / Band Chest Press• Knee Extension / Biceps Curl• Knee Flexion / Triceps Extension• Hip Abduction / Band External Shoulder Rotation• Hip Adduction (alternating sides)• Plank (Timed)• Open Playtime:

• Side Slides/Back Slides• Glue Bridge• Any other exercises

• Finish with Stretches (3+)

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Sit to stand

• Always squeeze your glutes first, then push up using them. If you don’t feel them go to the easier exercise and keep trying – activating them is not easy and takes time, repetition, and practice.

Easy The higher the chair the

easier the exercise

MediumStandard chair

height no hands!

HardStaggered stance –

back leg is doing 80% of the work

Squeeze your glutes

Finish Position Squeeze your butt

through to fully extending your hips.

Band Row (seated or standing)

• Sit on the edge of a chair with your back straight.• Loop the resistance band underneath one foot (you

can use both feet for increased difficulty.)• Grab the band with straight arms so that it is taut in

your grip.• Pull back on the band, pinching your shoulder blades

together and keeping your elbows close to your body.

• In a slow and controlled manner, relax and return to the starting position.

• This is one repetition.

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Step-up

• Start at the bottom of the step (or your staircase).• Place your whole foot (or as much of it as you can) on the

step and step up. Make sure that your knee remains in line with your foot and does not collapse.

• Lower yourself back down to the starting position without switching feet.

• This is one repetition. • SQUEEZE YOUR BUTT when you are climbing up, keep either

your right floor or left foot on the stair for one entire set.

• The shallower the step, the easier the exercise. Higher the step = harder. Find a stair height that is suitable for you

Chest Press – With Band• Can be done seated or standing• Wrap the tubing or resistance band

around your back, grabbing the tube near your armpits.

• Press forward, fully extending your arms/elbows.

• To make harder hold band closer to armpits – to make easier hold further our front.

• Less band =harder• More band = easier

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Knee Extension• It is ideal to sit high enough on the chair to have your legs dangling, not

the end of the world if you can’t. • Wrap theraband around back chair leg and front of your toe• Loop band around your toe so it stays secure.• Extend knee forward• Do as many as you can, max 25 repetitions. If you can do 25, it is time to

progress to a harder band

Easy – Yellow band Medium – Green band Hard – Red/Blue band

1. Step on band with one or two feet and grab both handles.

2. Lock your elbows into your ribs so they don’t move and curl your hands up to your shoulders. • Pretend your elbows are glued to

your side during the whole movement.

*NOTE* If your band is not long enough – or is too hard, just do

1 side at a time with more band.

Bicep Curl – Bands or Weights

More band (stepping on with one foot) = EasierLess band (stepping on with both feet) = Harder

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Knee Flexion• Wrap elastic around something that will not move, wrap the

other end around your heel. • Pull the elastic backwards and hold for 1 second all the way back. • Do as many as you can, max 25 repetitions. If you can do 25, it is

time to progress to a harder band

Easy – Yellow band Medium – Green Band Hard – Red/Blue Band

Triceps Band Extension• Hold the band/tube securely

(although not by the handle) in one hand and hold it to the opposite side of your chest. This is your anchor, or “Stabilizing hand.”

• The other hand, your “active hand,” grips the band/tube partway up so that your elbow is at least 90 degrees.

• Keep your active elbow against your ribs as if attached by Velcro.

• Pull down with your active hand until your elbow is straight.

More band (grabbing further away from anchor hand) = Easier

Less band (grabbing closer to anchor hand) = Harder

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Glute Bridge1. Start by wrapping a band around your legs, above your knees, with your knees

together. 2. Stand up straight and hold on to something for balance. 3. Don’t lean your upper body to the side, push your leg out to the side. You

should feel this muscle in the back/middle of the hip. 4. Keep torso still throughout this exercise

Hip Abduction


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Glute Bridge1. Start by anchoring a band around a fixed object (heavy table, desk, cabinet,

railing). 2. Stand up straight and hold on to something for balance. 3. Don’t lean your upper body to the side, pull your leg in towards the midline of

your body. You should feel this muscle in the inside of your leg/thigh.4. Keep torso still throughout this exercise

Hip Adduction


Glute Bridge

1. Start by squeezing/engaging your core and pelvic floor muscles; harden your belly, and try and stop a fart – then keep breathing. 2. Either walk your feet back (counter plank) or lift your hips up to the sky so that you have a straight line from your shoulders to your knees/feet. 3. Hold this and KEEP BREATHING! Don’t hold your breath. Hold as long as you can keeping core/pelvic floor engaged. 4. If you can get to 90 seconds, move on to the next level and expect to do less time.

Plank (Core Exercise)

Easy – Counter plankMedium – Kneeling plankOR chair/bench plank Hard – Full plank

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Glute Bridge

1. Start with your feet, back and neck flat on the floor.2. Hands can start across the chest or at your side.3. Engage your core and glute muscles, then raise your hips off the ground, up until your body is in a straight line.4. Hold a couple seconds at the top for full glute muscle contraction. Lower to starting position and repeat.

Note: This may be too high for you to raise your hips comfortably. Go as high as you comfortably can – as long as your core and glute muscles are engaged.

Glute Bridge

Easy – 2 legs

Medium – shift more weight onto one side 80/20Hard – Lift one leg up, and do bridge with only one leg. If your hips drop it doesn’t count.

Side-slide• Starting with your feet about shoulder-

width apart and keeping your back straight, slightly bend your knees as if you’re about to sit down.• Push your bum back – do not allow

knees to come forwards.• Shift your weight over to one leg, so

that you can slide your opposite foot away from the midline of your body.

• Slide it as far as you can while keeping it in contact with the ground.

• For Hard Floors: place a piece of paper, or towel under the foot that is sliding.

• For Carpet: place a piece of paper, or plastic plate under the foot that is sliding.

Note: You should only be moving/sliding side to side. Your body should NOT move up/down with each repetition.

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Back Slide and Lunge

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GLA:D Exercise/Full Body Drop-in Exercises and Progressions

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