Hip flexor stretch
1. Step into a long lunge position with your back knee on the floor. Place your hands either side of your front foot for stability. Make sure that your front heel stays firmly on the ground.
2. Raise your hands above your head as you inhale, lifting your chest and your body.
3. Place the hands back to the floor as you exhale. Repeat this movement seven times, moving with the breath for each repetition, then switch to the other leg and repeat.
1. Come into an all-fours position with the
knees under the hips and the wrists under
the shoulders. Draw your tummy in and
make sure that your spine is neutral
(not over-bent or arched).
2. Raise the right arm, stretching it forward
and extend the left leg back, straightening
it behind you. Avoid letting your tummy
sink – train it to remain tight throughout
this movement. Squeeze your left buttock
and reach your right fingers as far forward
3. Place the hand and knee back to the floor
to return to the starting position and complete
10 more repetitions on this side, then switch.
The glute bridge
1. Lie on your back, your feet hip distance apart, arms by your sides.
2. Raise your hips off the floor with your belly in, tucking your tailbone towards your knees
so your buttocks (glutes) are switched on.
3. Lower the hips back down to the floor
and repeat this movement 20-30 times.
1. Tie the resistance band in a knot around the knees. You’ll want to make sure it’s firm but not too tight that you cut off circulation to your toes. Lie on your side with your knees bent, moving your knees forward so that your heels are in line with your hips. Place your hand under your head and the other hand on your hip (this will keep you steady and in alignment).
2. Keeping your hips still and steady, raise
the top knee towards the ceiling, while
keeping your feet together. Resist the temptation to move your hips backwards
and instead really work the top of your buttocks to perform the movement.
3. Lower the knee back down and repeat the sequence for 15-20 repetitions, for three sets.
Quadruped hip extension
1. In an all-fours position, place your hands onto the handles, hooking the band around the heel of your foot.
2. Drive the heel backwards without bending your lower back. Squeeze your buttock to do this while keeping your core really tight.
3. Bring the knee back towards the floor,
repeat for 15-20 on one leg then repeat on
the other side, for three sets each.
1. Take the handles in your hands and come
to stand on the band with your feet shoulder distance apart and toes pointed slightly outwards.
2. Bend the knees and sit back into the heels, keeping the chest lifted, spine tall and hands close to the chest. Press the knees outwardly and make sure they track over your toes.
3. Continue to push the knees apart as you return to the starting position. Repeat for
15-20 repetitions for three sets.
1. Take the kettle bell by the ‘horns’ (yes that is the official term) and place it under your chin, allowing it to rest on your chest. Move your feet so that they are roughly shoulder-width apart. This is the starting position.
2. Bend at the knees and sit back into a squat, keeping your spine straight and chest lifted.
3. Come out of the squat, lifting your chest while pushing the knees apart. Repeat the movement 10 times for three sets, paying close attention to form.
Bent over row
1. Step the feet shoulder distance apart with
the kettle bell in between your legs. Bending
at the hips, lean forward with a straight spine and take hold of the top of the kettle bell horns with your right hand. This is the starting position.
2. Keeping your spine straight and your chin tucked, bend your elbows to lift the kettle bell
off the floor. Keep the elbows close to the body and squeeze the shoulder blades together. Aim to keep your neck long, by drawing the shoulders away from the ears.
3. Return the kettle bell back to the floor and repeat the movement 10-12 times for three sets. Repeat with your left arm.
Step back lunge
1. Take the kettle bell into your right hand and come into a standing position with the feet together, chest lifted, core tight and spine long.
2. Step the right leg back into a lunge position so that your left leg moves into a 90-degree angle, with the left knee stacked directly
over the left ankle (this is very important
and will help to work your buttocks and protect your knee).
3. Return to the starting position by driving the left heel into the floor, standing tall. Repeat this movement 10 times on each leg for three sets.
1. Carefully come to sit on top of the Swiss ball and slowly walk your feet out until your upper back is on the ball. Lift your hips towards the ceiling and adjust your feet so that they are just over hip distance apart. Tuck your tailbone under and draw your belly in tight.
2. In a smooth motion, drop your hips towards the floor, then lift the hips by squeezing your glutes. Use your core and legs to keep your body steady.
3. Repeat this motion 10-15 times for three sets.
1. Come into a push-up position with your hands on the floor. Carefully lift your feet onto the ball and hold this position.
2. As you exhale, tuck your knees in towards your chest. Slowly extend the legs back out into the push-up position as you inhale.
3. Repeat this movement 10-20 times for
three sets. If you feel any pain in your back,
1. Lie on your back and place your heels on the ball out in front of you with your legs straight.
2. Lift your hips from the floor and bend
your knees as you curl the Swiss ball in
towards your hips.
3. Keep your hips off the floor as you
re-extend the legs into a straight position.
4. Lower the hips back down and repeat
10-15 times for three sets.
Side-lying leg raise
1. Place the ankle weights around your ankles, and lie on your side on your yoga mat, with your bottom hand supporting your head,
top hand on your hip. Bend your bottom
knee at a 45-degree angle and allow the
top leg to be extended straight.
2. Keeping your hips still, lift the top leg towards the ceiling.
3. Lower the knee back down and repeat
the exercise for 15 repetitions on each side,
for three sets.
1. With the ankle weights on, come into a standing position with your feet shoulder distance apart and with hands on your hips.
2. Push your hips back and come into a squat position (aiming to get your hips in line with your knees). Try to keep your chest lifted and spine long the whole way through.
3. Stand up out of the squat, shift your weight towards the right leg and gently raise your left leg of the floor in a side lifting motion.
4. Place the leg back onto the floor, move straight back into a squat position and repeat this exercise for 10 repetitions on your left leg, before switching sides.
Quadruped heel raise
1. Place the ankle weights around your ankles and come into an all fours position with your forearms on the floor. Align your spine so that
it is straight and try to avoid letting the lower back sag and tummy hang – use your core to keep it tight and stable by sucking in the belly.
2. Raise the right heel towards the ceiling with the knee remaining bent. Move the leg up and down without letting your spine move (this will ensure that you work your buttocks and not your back).
3. Repeat for 30 repetitions either side, for
1. Balance on your hands with your hips
resting on the roller and feet on the floor.
2. Cross the right leg over the left knee, rotating onto your right hip. Place the left
hand on the right leg for stability.
3. Move your hips back and forth, feeling for tight spots in the gluteals. As you hit tense areas, make sure you breathe and try to relax. Spend 30-60 seconds on each leg.
1. Balance on your forearms with the top of your thighs on the roller, placed just above the knee.
2. Move your body, rolling from an inch above the knee to the top of the hip. Let your weight move between the inside and outside of the leg to hit each area of the quadriceps muscle group. Spend 30-60 seconds on each leg.
Middle/upper back release
1. With your hands behind your head, lie face-up with the roller positioned under your middle back and feet flat on the floor.
2. Lift your hips off the floor slightly and begin to roll up and down the middle to upper back area. Emphasise one side at a time by leaning slightly to one side.
3. Repeat on both sides. Spend 30-60 seconds moving in this area.