Strength Exercises for Osteoporosis: All Levels
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Before You Start

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Resources

Osteoporosis Exercise Programs
Activities of Daily Living
Beginner Strength Exercises

Wall and Ball Squats
Wall and Ball Squats • Professional Tip
Reverse Fly
Reverse Lunge Between Chairs
Horse Stance Vertical
Bridging
Bow and Arrow
Bow and Arrow • Professional Tip
Alternating Leg Lifts in Prone
Side Lying Leg Lifts
Side Lying Leg Lifts • Professional Tip
Angels in the Snow
Wall Pushup
Standing Biceps Curl
Triceps Extension from the Floor
Heel Drops
Modified Heel Drops (Integrated into 8 Brocade)
Abdominal Activation
Beginner and Active Warmups

Beginner Energy Tree
Beginner Curtsey Lunge
Beginner Marching
Active Energy Tree
Active Curtsey Lunge
Active Marching
Beginner and Active Marching • Professional Tip
Active Strength Exercises

Chair Squats
Floor M
Forward Lunge
Forward Lunge • Professional Tip
Horse Stance Horizontal
Bridging with Weight on Pelvis
Row with Support
Hip Raises with Feet on Chair
Side Lying Leg Lift with Weight
Pullovers from Floor
Step Push Up
Step Push Up • Professional Tip
Alternating Bicep Curls in Standing
Triceps Extension
Step Ups
Abdominal Activation with Leg Drop
Athletic and Elite Warmups

Lateral Lunge
Bird Nod
Step Lunge
Athletic Strength Exercises

Squats With Weights
Ball T's, M's and Y's
Lunge in Line
Overhead Lift
Bridging [Up 2 / Down 1]
Row with Hand Support Only
Hip Raises with Feet on Ball
Band Walks
Pullover on Ball with Single Weight
Pullover on Ball with Two Weights
Floor Pushup
Single Leg Biceps Curl
Tricep Extensions on Ball
Double Leg Jump Down
Abdominal Activation with Drop 90/90
Elite Strength Exercises

Single Leg Wall Squat with Ball
Ball T's, M's and Y's
Walking Lunge with Weight
Step Up to Overhead Lift
Hip Raises
Single Leg Row
Side Lying Leg Lifts on Ball [Short Version]
Side Lying Leg Lifts on Ball [Long Version]
Pullover on Ball with Two Weights
Push Up with a Twist
Lateral Lunge with Biceps Curl
Triceps Extension on Ball [Positions A and B]
Squat Jumps
Abdominal Activation Leg Drops [Advanced]
Exercise Schedules by Level

Note on 2021 Exercise Schedules
Beginner 3 Day a Week Schedule
Beginner 6 Day a Week Schedule
Active 3 Day a Week Schedule
Active 6 Day a Week Schedule
Athletic 3 Day a Week Schedule
Athletic 6 Day a Week Schedule
Elite 3 Day a Week Schedule
Elite 6 Day a Week Schedule

Bird Nod

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