Table 2 Details of MultiMove with exercise examples
Training components | Exercise | Examples of exercise Phase 1 | Examples of exercise Phase 2 | Examples of exercise Phase 3 |
|---|---|---|---|---|
Week 1–4 │ Foundational | Week 5–8 │ Intermediate | Week 9–12 │ Advanced | ||
Life Kinetik® | cognitive-motor exercises | balancing while counting backwards | bouncing a ball while solving arithmetic tasks | ball juggling and reacting to external stimuli |
Dance | choreographies focusing on different dance styles | Line dance, Irish dance | Pasodoble, Salsa, Cha-cha-cha | Tango, Salsa |
Strength | core stability and strengthening | pelvic tilt, abdominal hollowing | curl up, bridge, bird dog | side plank, hip abductor wall squat |
Flexibility | range of motion through static stretching of core and hip muscles | knee to chest, piriformis stretch | hamstring stretch, hip flexor stretch, seated flexion | warrior one pose, warrior two pose |