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Press-up
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Make sure your chest is coming down in line with your hands
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Start with your knees on the ground if the full press-up is too difficult
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Squat
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Stand with legs shoulder width apart; hips, knees and toes in alignment
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Sit back onto an imaginary chair until thighs are parallel to the ground
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Keep back flat and heels on the ground
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Lat pulldown / Pull-ups
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Sit with good posture on the seat
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Grab bar with natural wide grip
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Pull bar down in front of your body to below your chin
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With pull-up bar, if wide grip is too difficult, start with underhand grip
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Split squat
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Put one foot up onto a bench and the other on the ground in front with body facing away from the bench
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Squat down until thigh is parallel to the ground, knee over ankle
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Standing bent over row
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Stand with a bar in front of your body, holding it body-width apart
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Bend forward to a 45 degree angle and bend your knees
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Keep back flat
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The bar should be hanging down from your shoulders
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Pull bar to the base of your abdomen keeping your elbows close to your body
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Lunge / Lunge with twist
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Stand with legs shoulder width apart; hips, knees and toes in alignment
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Take a large step forward and lunge downwards to where your back knee is almost touching the ground
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Push with your front leg back to start position
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With the twist exercise, hold a medicine ball in front of your stomach
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When you lunge forward twist the medicine ball with your abdomen to the side of the lead leg, come back to centre and then push back to standing
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Deadlift
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Stand with good posture holding a bar in front of your body
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Bend knees slightly
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Keeping bar close to your body and your back flat bend down to where you feel a pull in your hamstrings
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Use glutes, hamstrings and lower back to bring yourself back to standing
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Jump squats
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Hold dumbbells by your sides and jump up as high as you can
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Land safely by bending your knees ready to go into the next squat
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The Swimmer
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Stand holding a theraband attached to a door waist height or use a cable machine
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Keeping arms straight squat down and bring arms backwards to shoulder height
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Push up with your legs and bring straight arms up above your head
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Swiss ball back extensions
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Lie forward on a swiss ball with feet against a wall / bench, toes on the ground
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Place hands behind your head and raise your torso
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Keep your legs straight
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Twist from side to side for variation and to target your rotator muscles of your lower back
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Glute raises and hold
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Lie on a mat on your back with knees up and ankles under your knees
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Start with one leg up in the air and push your hips upwards using your other leg
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Ensure that you are using your glutes to raise your hips and not your lower back and hamstrings
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When finished your reps, bring the leg in the air down to where it is parallel to the other leg and hold for 10 secs
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Plank / Side plank
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Start on all fours on a mat
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Place elbows underneath your shoulders and lift your body by coming up onto your toes
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Keep your ankle, hips and shoulders in line
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This is a static position so don’t move!
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Hold for 30 – 60 seconds
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For side plank, lie on your side with your feet stacked on top of each other and your elbow under your shoulder
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Lift your body up and keep your free hand on your hip
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Don’t allow your hips to drop toward the ground
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Hold for 30 – 60 seconds
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