Day 3: Warm-Up | Kaari

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Introduction to Strength Training & Yoga for Osteoporosis

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Program overview & FAQs (2:18)

Day 1: Strength

Day 1: Warm-Up (7:50)
Day 1, Weight Vest Circuit (Exercise 1 of 3): March with Rotation (5:01)
Day 1, Weight Vest Circuit (Exercise 2 of 3): Hurdle Step (2:42)
Day 1, Weight Vest Circuit (Exercise 3 of 3): Rack March (4:28)
Day 1, Strength Activation Circuit (Exercise 1 of 4): Front Lateral Raises (3:30)
Day 1, Strength Activation Circuit (Exercise 2 of 4): Reverse Lunges, Unloaded (5:11)
Day 1, Strength Activation Circuit (Exercise 3 of 4): Plank Hold (5:02)
Day 1, Strength Activation Circuit (Alternative Exercise 3 of 4): Forearm Plank Hold (7:52)
Day 1, Strength Activation Circuit (Exercise 4 of 4): Swimmers, Unloaded (3:04)
Day 1, Strength Circuit (Exercise 1 of 2): Goblet Squat (6:12)
Day 1, Strength Circuit (Exercise 2 of 2): 3-Point Row (1:54)
Day 1, Balance: Single Leg Balance + Toe Taps (5:12)
Day 1, Cool Down: Upper Back Release (8:28)

Day 2: Active Yoga

Day 2, Active Yoga: Floor Postures (40:04)

Day 3: Strength

Day 3: Warm-Up (7:50)
Day 3, Weight Vest Circuit (Exercise 1 of 3): Calf Raise + Heel Drop (4:11)
Day 3, Weight Vest Circuit (Exercise 2 of 3): Curtsy Squat (6:37)
Day 3, Weight Vest Circuit (Exercise 3 of 3): Lateral Push Press (4:38)
Day 3, Strength Activation Circuit (Exercise 1 of 4): Push-Ups (4:53)
Day 3, Strength Activation Circuit (Exercise 2 of 4): Forward Step Ups (7:41)
Day 3, Strength Activation Circuit (Exercise 3 of 4): Shoulder Taps (3:20)
Day 3, Strength Activation Circuit (Exercise 4 of 4): Band Pull Aparts (2:27)
Day 3, Strength Circuit (Exercise 1 of 2): Dumbbell Deadlift (5:52)
Day 3, Strength Circuit (Exercise 2 of 2): Mini Band Tricep Extension (3:39)
Day 3, Balance: Unstable Surface Play (8:50)
Day 3, Cool Down: Mellow Hip & Spine Release (10:25)

Day 4: Rest

Day 4: Rest

Day 5: Strength

Day 5: Warm-Up (7:50)
Day 5, Weight Vest Circuit (Exercise 1 of 3): Thoracic Extension Squat (1:14)
Day 5, Weight Vest Circuit (Exercise 2 of 3): High Knees (1:16)
Day 5, Weight Vest Circuit (Exercise 3 of 3): Farmers Carry (2:35)
Day 5, Strength Activation Circuit (Exercise 1 of 4): Bicep Curls (3:23)
Day 5, Strength Activation Circuit (Exercise 2 of 4): Kickstand Romanian Deadlift (3:35)
Day 5, Strength Activation Circuit (Exercise 3 of 4): Contralateral Dead Bug (7:14)
Day 5, Strength Activation Circuit (Exercise 4 of 4): Banded Lower Trap Raise (3:27)
Day 5. Strength Circuit (Exercise 1 of 2): Split Squats (6:31)
Day 5, Strength Circuit (Exercise 2 of 2): Overhead Press (2:54)
Day 5, Balance: Ball Toss (2:50)
Day 5, Cool Down: Passive Thoracic Extension (7:45)

Day 6: Recovery

Day 6, Recovery (Exercise 1 of 3): Posterior Hip Myofascial Release at Wall (5:24)
Day 6, Recovery (Exercise 2 of 3): Gentle Low Back Tension Relief (12:35)
Day 6, Recovery (Exercise 3 of 3): 10-Count Breath Meditation (7:59)

Day 7: Rest

Day 7: Rest

Day 8: Strength

Day 8: Warm-Up (7:50)
Day 8, Weight Vest Circuit (Exercise 1 of 3): March with Rotation (5:01)
Day 8, Weight Vest Circuit (Exercise 2 of 3): Hurdle Step (2:42)
Day 8, Weight Vest Circuit (Exercise 3 of 3): Rack March (4:28)
Day 8, Strength Activation Circuit (Exercise 1 of 4): Mini Band Series (6:25)
Day 8, Strength Activation Circuit (Exercise 2 of 4): Lateral Step Ups (7:26)
Day 8, Strength Activation Circuit (Exercise 3 of 4): Halos (4:53)
Day 8, Strength Activation Circuit (Exercise 4 of 4): Dumbbell Shrugs (1:40)
Day 8, Strength Circuit (Exercise 1 of 2): Goblet Squat (6:12)
Day 8, Strength Circuit (Exercise 2 of 2): 3-Point Row (1:54)
Day 8, Balance: Single Leg Balance + Toe Taps (5:12)
Day 8, Cool Down: Standing Quad Stretch (3:01)

Day 9: Active Yoga

Day 9, Active Yoga: Floor Postures (40:04)

Day 10: Strength

Day 10: Warm-Up (7:50)
Day 10, Weight Vest Circuit (Exercise 1 of 3): Calf Raise + Heel Drop (4:11)
Day 10, Weight Vest Circuit (Exercise 2 of 3): Curtsy Squat (6:37)
Day 10, Weight Vest Circuit (Exercise 3 of 3): Lateral Push Press (4:38)
Day 10, Strength Activation Circuit (Exercise 1 of 4): Front Lateral Raises (3:30)
Day 10, Strength Activation Circuit (Exercise 2 of 4): Wall Sit (3:39)
Day 10, Strength Activation Circuit (Exercise 3 of 4): Banded Squat to Overhead Press (2:31)
Day 10, Strength Activation Circuit (Exercise 4 of 4): Reverse Fly (2:19)
Day 10, Strength Circuit (Exercise 1 of 2): Dumbbell Deadlift (5:52)
Day 10, Strength Circuit (Exercise 2 of 2): Mini Band Tricep Extension (3:39)
Day 10, Balance: Unstable Surface Play (8:50)
Day 10, Cool Down: Passive Infraspinatus Stretch (8:40)

Day 11: Rest

Day 11: Rest

Day 12: Strength

Day 12: Warm-Up (7:50)
Day 12, Weight Vest Circuit (Exercise 1 of 3): Thoracic Extension Squat (1:14)
Day 12, Weight Vest Circuit (Exercise 2 of 3): High Knees (1:16)
Day 12, Weight Vest Circuit (Exercise 3 of 3): Farmers Carry (2:35)
Day 12, Strength Activation Circuit (Exercise 1 of 4): Tricep Kickbacks (4:11)
Day 12, Strength Activation Circuit (Exercise 2 of 4): Pop Squats (5:04)
Day 12, Strength Activation Circuit (Alternative Exercise 2 of 4): Pop Squat Modification (1:01)
Day 12, Strength Activation Circuit (Exercise 3 of 4): Seated Lean Backs (4:24)
Day 12, Strength Activation Circuit (Exercise 4 of 4): Belly Blanket Pull-Up (2:55)
Day 12. Strength Circuit (Exercise 1 of 2): Split Squats (6:31)
Day 12, Strength Circuit (Exercise 2 of 2): Overhead Press (2:54)
Day 12, Balance: Ball Toss (2:50)
Day 12, Cool Down: Supine Quad & Hip Flexor Stretch (4:34)

Day 13: Recovery

Day 13, Recovery (Exercise 1 of 3): Lumbar Extensor Myofascial Release at Wall (4:55)
Day 13, Recovery (Exercise 2 of 3): Prone Lumbar Release (7:14)
Day 13, Recovery (Exercise 3 of 3): Lengthening Exhale Meditation (10:39)

Day 14: Rest

Day 14: Rest

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Day 3: Warm-Up

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