Table 3. Example template for a live online REGAIN exercise session.

Session Plan – REGAIN session 5				Challenge:	Intermediate	Circuits:	2
Equipment:		chair (optional: weights of some kind e.g. water bottles, tins, dumbells etc)
Comments:		All exercises below are interspersed with active recovery (AR), e.g. marching, side-steps, heel digs etc
	Exercise Name	Reps and/or Time	Teaching Points (Key safety points)	Progression		Alternatives (where appropriate)
1	Squat + one arm reach	45s on/30s AR	□   Feet hip width apart □   Back straight, head up, extend arm up as you stand up	□   Increase ROM □   Add weight		□   Decrease ROM
2	Lateral raise super slow	45s on/30s AR	□   Hold abdominals tight □   Slow controlled movement □   Arms up to shoulders	□   Add weight □   Pause at top		□   Front raise □   Seated □   Alternate arms
3	Side lunge with super slow bicep curl	45s on/30s AR	□   Toe down first to side □   Slight bend in knee □   When in lunge squeeze arms into curl	□   Deeper lunge □   Add Weight □   Pause at top		□   External support □   Shallow lunge
4	High pull	45s on/30s AR	Feet hip width apart Slight bend in knees back straight Stand back up bringing hands from knees to chest in 1 movt	Add weight increase ROM		Decrease ROM upright row w/out legs
5	Wide stance knee to opp. toe touch	45s on/30s AR	□   Feet flat on floor, shoulder width apart □   Back straight, head up □   Knees soft □   Rotate to reach down to opposing knee	□   Increase ROM to ankle □   wider stance		□   Decrease ROM □   seated
6	Standing overhead press	45s on/30s AR	□   Feet hip width apart □   Slight pelvic tilt to protect back, Abdominals tight □   Extend both arms up to meet in arc overhead	□   Add weight □   Pause at top		□   Alternate arms □   Seated □   Frontal raise
7	Seated leg lift over object	45s on/30s AR	□   Sit towards edge of chair □   Lean back into chair □   Lift straight leg one at a time over water bottle	□   both legs together		□   bent leg □   hold chair for balance