Squats (double legged)

• keep even weight on both legs
• hinge at your hips & knees to allow your pelvis to drop back and chest forward
• maintain knees over feet pointing in line with 2nd toes
• pause for a few secs then standing back up, without snapping knees into locking
• repeat 2 x 12

Forward Lunge (with weight)

• stand with one leg out in front of the other, about one step length in front
• maintain pelvis squared and facing forward and engaging your core muscles
• keep body upright and back straight as you raise arms over head
• repeat 2 x 12 for each side/leg forwatrd
• *may add some hand weights (1.5kg – 2.5kg)

Single Leg Bridging

• laying on your back with knees bent and gently tucked in at hip-shoulder width
• raise one leg up to 90/90 at hip and knee and hold steady
• maintain engagement of your core muscles
• breathe out as you lift your bottom and back off the floor (press down on the grounding foot and drive your pelvis up to ceiling)
• breathe in to gently lower your bottom & back down to floor
• you should feel a dull ache-stretch deep to the side of the hip-pelvis, of the crossing leg
• hold stretch for 15s
• x 5 each side

Plank

• kneeling on floor with arms tucked under to support your body weight via your forearms & toes (tuck your feet under)
• maintain engagement of your core muscles whilst still breathing
• aim to hold body in a flat/straight horizontal plank
• you may raise your bottom/hip a little if it’s too much pressure
• hold plank position for 30s
• repeat x5

Side Lift/Plank

• lay on your side with elbow on same side tucked under to support your body weight via that forearm
• keep your feet & leg stacked one on top of the other
• maintain engagement of your core muscles, push through your forearm and come up onto a side plank
• aim to hold body in a flat/straight horizontal plank whilst still breathing
• hold side plank for 30s
• repeat x 5 for each side