Follow along warm-up (14 mins)
A1: Goblet Squats
3 x 8-10 reps
Elevate your heels if you find it difficult to squat all the way down. Try to slowly increase the weight of the kettlebell or dumbbell over 3-6 weeks.
A2: Swimmers
3 x 30-60s
Get those shoulders working with this as you rest between squats. Try to maximally squeeze your hands behind you.
B1: Push-Ups
3 x 5-8
Easy: Bench Medium: Flat Difficult: hands on blocks To start, tuck your hips, squeeze glutes and protract the shoulders. Flex at the elbows and get chest as low as possible. Push back tall with glutes still squeezed and maintaining a nice straight body line. Do everything you can to not arch on the way up. If you’re stuck between progressions do a few of the more difficult version, then make it easier and get the remaining reps with an easier version.
B2: Supine Leg Extensions (2 versions)
Easy: base leg bent
Challenging: base leg straight
Lie on your back, draw one knee into your chest and keep it as close to your body as possible as you straighten the leg completely. The aim is to use the hip flexors and quads to overcome the stretch in the hamstrings.
C1: Dumbbell Row on bench
3 x 10-12 reps
Really focus on finding and feeling the lats engage as you pull your elbow back behind you. Use a weight that allows you to just get the 10 reps. Once you hit 12r with a weight go up and try to hit 10 reps.
C2: OPTIONAL HIP CARs
3 x 3 reps each way (both sides)
Use the bench or a wall for balance. Don’t stress too much about the form to begin with - just make nice big circles with the hips. As you get more capable try to minimise how much the rest of the body moves.