Movement Circuit
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Ground / Get-ups

A seated adult with one hand on the grass, preparing to riseThe adult moving through a supported kneeling positionThe adult in a stable half-kneeling positionThe adult standing upright

Start here

Sit on the grass. Use your hands as needed, move through kneeling or half-kneeling, and return to standing.

Easier
  1. Begin in half-kneeling instead of sitting.

    Begin in half-kneeling instead of sitting.

  2. Begin in tall kneeling and use both hands on your front thigh.

    Begin in tall kneeling and use both hands on your front thigh.

  3. Move only between sitting and kneeling; stand when you are ready.

    Move only between sitting and kneeling; stand when you are ready.

Harder
  1. Keep one hand off the grass.

    Keep one hand off the grass.

  2. Keep both hands off the grass.

    Keep both hands off the grass.

  3. Lie fully on the grass before returning to standing.

    Lie fully on the grass before returning to standing.

Vary it
  1. Stand facing a different direction from where you started.

    Stand facing a different direction from where you started.

  2. Pause in an unfamiliar position on the way up.

    Pause in an unfamiliar position on the way up.

Together
A standing partner helping a seated adult rise while the seated adult keeps one leg unavailable

One person sits and keeps one leg unavailable. Their partner helps them reach standing. The seated person stays active, then you swap.

Other ideas

  1. Find three different routes from sitting to standing.

    Find three different routes from sitting to standing.

  2. Move from standing to kneeling and back.

    Move from standing to kneeling and back.

  3. Roll onto one side before getting up.

    Roll onto one side before getting up.