This lesson plan focuses on hip flexor and shoulder flexibility.

Results Statement: By completing this lesson plan, you will effectively accomplish a 30-minute virtual session. All families should be notified in advance what materials they may need (a soft surface, a towel, etc.)

Begin the class by asking the children: “What is something that makes you smile?”

Make sure you know the names of each child. People can be renamed in Zoom if that helps you to remember.

Teach them how to do video and mute/unmute.

Warm Up:

50 jumping jacks

Straddle sit

Pike sit

Butterflies

Swim forward

Swim backward

Talkers

Blinkers

Neck

Walk back on heels

Walk forward on toes

Ankles

Hip Flexor:

8 count leg lifts

-Back/hips against wall – raise leg directly in front 

-Back/hips against wall raise leg out to the side – outside foot facing up

Sit on the floor in straddle – hip flexors from the ground – 10 pulses on the right, left and middle 

*Challenge – place a piece of paper on your foot and raise foot for hip flexor and try and keep the paper on the foot

Shoulder/Chest:

Bridge Presses – lay down and press to a bridge pushing shoulders towards the wall and extending legs straight – 7 times

*Challenge – place two pieces of paper in-between shoulders and ears and perform bridge presses without dropping paper – 5 times

Elbow bridges – cross arms behind head – press to bridge using elbow only. Press shoulders towards wall – 5 times

Bridges leg lifts – Press to bridge and push shoulders to wall and lift left to ceiling – 10 times on each legs

Misc Flexibility:

Pike with feet flexed against wall – reach for wall and hold for 5 sec – 5 times

Conditioning:

**Important to have a strong core 

20 sits-ups

20 lemon squeezers

20 V-Up  

End the class with hands in to the camera counting 1-2-3 “Twisters!”