DO NOT ATTEMPT THE JUMPING EXERCISE IF YOU ARE OSTEOPOROTIC. As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain.
By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing.
step back lunge
side reach
upper back extension
standing hip hinges into a jump (don't progress to jump if osteoporotic)
4 point kneeling cat then move it
bow and arrow
4 point kneeling upper back extension then move it
knee stretches
table top and threading needle
crawling
oyster/side twist prep
single knee fold, double knee fold, dead bugs
curl up to double knee fold
oyster/side twist prep
seated waist twist
rocking up to sitting
spine curl then with leg extensions
hip rolls with opp arm opening
100s
roll ups, rolling like a ball combo
roll overs or clocks
cobra
press ups
saw