ADD IMAGE
Duration: 15-20 mins
Equipment: No equipment required
A Bird Dog
CLICK HERE TO VIEW EXERCISE
Coaching Notes:
Using your bodyweight only, start on all fours with your knees positioned shoulder width apart and hands directly below your shoulders. From there, slowly raise your left hand out in front, whilst outstretching your right leg. Try and maintain a neutral spine, pausing for around 1 second before returning both hand and knee to the floor. Repeat for set amount of reps before doing the same on the other side.
Sets Reps
1 10 on each side
2 10 on each side
3 10 on each side
B Glute Bridge
CLICK HERE TO VIEW EXERCISE
Coaching Notes:
Write up notes
Sets Reps
1 12
2 12
3 12
C Flutter Kicks
CLICK HERE TO VIEW EXERCISE
Coaching Notes:
Write up notes
Sets Reps
1 30 seconds
2 30 seconds
3 30 seconds
D Knee to elbow crunch
CLICK HERE TO VIEW EXERCISE
Coaching Notes:
Write up notes
Sets Reps
1 10 on each side
2 10 on each side
3 10 on each side
E Plank
CLICK HERE TO VIEW EXERCISE
Coaching Notes:
Start on the floor on your hands & knees. Place both hands directly below the shoulders. Once set, push your bodyweight upwards so that you are balancing on your hands and toes. Aim to hold as still as you can, keeping your body in a straight line.
Sets Reps
1 30 seconds
2 30 seconds
3 30 seconds
Comentários