Legs

A1: Shrimp Squats (4 levels)

3 x 8-10 reps each side

Focus on loading the front leg as much as possible. Use the back foot just enough to get a minimum of 8 reps.

B1: Heel raise goblet squat

3 X 10-12 REPS

Go as heavy as you can while still getting at least 10 reps. You can use a heel raise if you want!

D1: Double / Single Leg Glute Bridges Continuous Tension

3 x 30-60seconds

WE HAVEN’T DONT THESE BUT THEY ARE BANGING! Aim to fire up the hamstrings and glutes - don’t lose tension for the whole 30-60s. Try to work as close to failure as possible.

E1: Single Leg Hops + Blind Balance

2 x 30-60 hops + 45-60s balance

Working balance and calves - try to keep the work in the calves for the hops.