My Home Routine: Four Patterns and One Band

Each student designs a short home routine with one squat, hinge, push and pull exercise, using body weight and a band, and tests it with a partner. Students learn to organize healthy, independent strength training.

How to play

1. Review the four patterns and basic rules: technique, reps in reserve and rest between days (4 min).
2. Individual design on the sheet: one exercise per pattern, sets, reps, warm-up and cool-down (8 min).
3. The partner tries the routine and notes anything unclear or too hard (8 min).
4. Adjust the routine based on the feedback (5 min).
5. Each student plans two or three days a week to do it and writes them down (5 min).

Rules

• Use only exercises practiced in class.
• Include at least one pulling pattern to balance the pushing.
• Partners give feedback respectfully and positively.
• The routine must fit a small space and need no expensive equipment.

Variations

Adaptations

• Students who struggle with writing: draw the exercises or record a voice memo of the routine.
• Wheelchair users: a routine with banded push, pull and core work; the teacher helps pick alternatives.
• Students without a band at home: alternatives with a towel, backpack or water bottles.

Learning goals

• Design a balanced strength routine to do independently.
• Apply technique and rest principles.
• Give and receive useful feedback.

Equipment for a class of 25

• routine sheets: 30
• pencils: 30
• resistance bands: 15

Teacher tip

Let students take the sheet home and check at the next class who tried it, with no grade or pressure. The classic mistake is a routine of just crunches and push-ups: require one exercise for each pattern.

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