Full Body v.1

A1: Reverse Lunges

3 x 10-12 reps

Step back and get your knee as close to the floor as possible (or a very gentle touch). As you stand tall try to lift the knee of the back leg.

A2: Scapular Push-Ups

3 x 10 reps

Lock elbows, tuck hips and use the scapulars only. Try to maximally push tall on each rep. If this is too challenging regress the movement and do it standing with hands in front of you.

B1: Swing Set

3 x 10 reps

Use blocks if you have them. Push the hips nice and tall, squeeze glutes and allow the head to sink back. As you bring hips down try to push the ground away with the shoulders to allow the bum to travel as far between the hands as possible.

B2: Frog Rocks with IR Lift

3 x 10r on both sides

Set-up with knees on something soft and as far as apart as comfortable. Tilt hips forwards (twerk) and rock hips backwards. drift hips forward and try to lift one leg - creating internal rotation in that hip. Repeat for reps on one side and then the other.

C1: Squats Prayer Routine

3 x 10 reps pushing the knees out

Easy: Hands holding something in front. Medium: Heel elevated pushing knees out. Difficult no heel elevation. For each variation try to get the knees as far out as possible while this hips stay low and close to the floor.

C2: Side to side bear

3 x 60s of work

Set-up with knees just off the floor. Keep the movement nice and fluid with hands softly placing on the floor.

D1: Baby Crunches

3 x 15 reps

Don’t let the neck drive this motion, it should all come from the abs. To make it more difficult start to straighten the arms. Never allow the lower back to arch or lift from the floor.

D2: Side Plank Reps

3 x 10 reps

Stay on the elbow for now and try to get hips as close to the floor as possible.

D3: Arch Ups

3 x 15 reps

Try to arch up maximally lifting chest and knees of the floor. If the neck hurts or feels uncomfortable tuck the chin to chest but still try to arch through the rest of the back.