Partner Manual Resistance Strength Training

One partner applies graded resistance by hand while the other moves through the full range of each exercise. Students strengthen major muscle groups, communicate about intensity and build trust with a partner.

How to play

1. Explain the resistance scale: 1 light, 2 medium, 3 hard; the worker calls it out loud and the resister adjusts (2 min).
2. Station 1 (4 min): standing lateral raise while the partner presses down on the elbows; 2 sets of 10 each.
3. Station 2 (4 min): seated knee extension with the partner resisting at the ankle; 2 sets of 10 per leg.
4. Station 3 (4 min): face-down row on a mat with the partner holding back the elbows; 2 sets of 10.
5. Station 4 (4 min): face-up hip flexion with resistance on the thigh; 2 sets of 8 per leg.
6. Wrap-up (4 min): each pair talks about the level they used and checks how shoulders and knees feel.

Rules

• Apply resistance gradually, with no jerks or pushes.
• The worker is in charge: if they say "stop," let go immediately.
• Never resist on a joint; always on the limb segment.
• Move slowly, about three seconds each way.

Variations

Adaptations

• For limited mobility, choose the arm exercises and do them seated.
• For students who are shy or uncomfortable with touch, place a towel between the hands and the limb.
• Stronger students request level 3 only on the lowering phase.

Learning goals

• Apply and adjust resistance safely.
• Strengthen major muscle groups with no equipment.
• Communicate clearly about the desired intensity.

Equipment for a class of 25

• yoga mats: 13

Teacher tip

Pair students of similar strength and demo hand placement at each station. This is a great option for home workouts or spaces with no equipment.

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