Eldergym® Academy With Doug Schrift PT Senior Fitness Coach Including: Quick Start Workbook
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Eldergym® Academy
With Doug Schrift PT
Senior Fitness Coach
Including:
Quick Start Workbook
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Copyright Eldergym® Academy ver. 02.18
Table of Contents
Introduction.....................................3
Timed up and go (TUG)..................7
Month one........................................8
Month two.......................................9
Month three...................................10
Advanced........................................11
What you will need (props)...........12
Prop checklist.................................13
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Copyright Eldergym® Academy ver. 02.18
How to use the Academy Quick Start Workbook
The goal of Eldergym® Academy is to improve your
strength and balance. The Academy is completely
online. You can move through each course at your
own pace, learning how to strengthen your arms,
back, and legs, and build great posture and balance.
You have 24/7 access to Eldergym® Academy, so
you can always come back to the courses later. Each
course has videos, and/or downloadable documents
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Copyright Eldergym® Academy ver. 02.18
and that will help you improve your balance and
strength, and further help you master your balance.
And I will add more courses as you send your
feedback for more ways to work on your strength
and balance.
If you are an inactive senior, I recommend using the
Quick Start schedule in the workbook. Simply follow
along with the monthly calendar.
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Copyright Eldergym® Academy ver. 02.18
How to schedule your classesLet’s go!
Eldergym® Academy contains many courses to
complete to improve your strength and balance.
As I always say, “Practice makes…
PERMANENT!” To quickly start building your
strength and balance, simply follow the schedule
in this workbook.
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Copyright Eldergym® Academy ver. 02.18
Remember, it is not a race. It takes 4 weeks for
your body to adapt to a new exercise program.
Take your time and SLOWLY build up your
strength and balance. You will get there!
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First: Take the Timed up-and-go test(TUG)
Day 0 30 60 90
Seconds _____ sec _____ sec _____ sec _____ sec
Timed up-and-go test Results
Take this test first!Take this test before you start and every 30 days to measure yourprogress. Click here to see video instruction .Write down how manyseconds in the squares below. To take the test you will need a chair and anobject to put on the floor 10 feet from your chair.You will begin seated in the chair. You can use a cane or walker if you needan assistive device to be safe. If you are by yourself, use a watch with asecond hand. When you’re ready to start, stand and walk as quickly as youcan around the object on the floor and sit back in your seat. Start timingwhen your bottom leaves the seat and stop timing when your bottom sitsback down on the seat.If someone else is timing you, they will say “go” and time you from thetime your bottom leaves the seat until your bottom sits back on the seat.
1. Stand up from the chair.
2. Walk to the line or object on the floor at your normal pace.
3. Turn.
4. Walk back to the chair at your normal pace.
5. Sit down again.
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Copyright Eldergym® Academy ver. 02.18
How to schedule your classesLet’s Get Started!
Month oneBegin by following the daily schedule Click the image to go to the course
Monday Tuesday Wednesday Thursday Friday
Week 1
Week 2
Week 3
Week 4
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Copyright Eldergym® Academy ver. 02.18
Looking Good!How to schedule your classes
Month two
Monday Tuesday Wednesday Thursday Friday
Week 1
Week 2
Week 3
Week 4
Begin by following the daily schedule Click the image to go to the course
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Copyright Eldergym® Academy ver. 02.18
Monday Tuesday Wednesday Thursday Friday
Week 1
Week 2
Week 3
Week 4
How to schedule your classesStay with it!
Month threeBegin by following the daily schedule Click the image to go to the course
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Copyright Eldergym® Academy ver. 02.18
How to schedule your classesFeeling Great!
AdvancedBegin by following the daily schedule Click the image to go to the course
Monday Tuesday Wednesday Thursday Friday
Week 1
Week 2
Week 3
Week 4
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What you will need to exerciseTo make this course fun, unique, and effective, I use several household items in addition
to hand weights and ankle weights.
Kitchen Chair Bandana Ankle weights Bath towel
Small Basket Ruler or yardstick Hand weights Small Flash light
2 Spoons 3 plastic cups Small Throw pillow Tennis ball
Small Children’s play ball Resistance band 48” Long with handles
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Copyright Eldergym® Academy ver. 02.18
Checklist for your exercise equipment and props
Kitchen ChairBandana or handkerchiefAnkle Weights - 2 pounds for each ankleBath towel - smallBasket - to store your itemsRuler or yardstickHand weights - 1-2 pounds for women, 3-5 pounds for menTwo spoons3 plastic cupsThrow pillow - smallFlashlight - small (dollar store kind)Tennis ballResistance band 48” with handlesSmall Plastic Children's ball
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