1. Band walk (forward) - 3 x 5 (forward and backwards = 10)

T i p s : Use a band around your knees. (Around ankles for a more difficult progression). With the band in place, assume an athletic standing position, knees and hips slightly bent, feet shoulder width apart and head and chest up. Staying low, take a slow lengthy step forward, follow with the opposite leg, stepping in front of the lead foot. Step slowly, resisting the band all while maintain your athletic position.

C a u t i o n s : Be sure to not allow knees to bend inwards.

2. Band walk (lateral) - 3 x 5 (Left and right= 10)

T i p s : Use a band around your knees. (Around ankles for a more difficult progression). With the band in place, assume an athletic standing position, knees and hips slightly bent, feet shoulder width apart and head and chest up. Staying low, take a slow lengthy step sideways, follow with the opposite leg, stepping to the lead foot keeping tension in the band. Step slowly, resisting the band all while maintain your athletic position.

C a u t i o n s: Be sure to not allow knees to bend inwards.

3. Band reverse fly - 3 x 8 reps

T i p s : Secure the band or tubing at approximately chest level & hold both ends with a neutral grip. Extend the arms until the hands are approximately in line with the shoulders then control the movements back to the start position. Do not extend the arms too far past the position of the body unless specified otherwise by an exercise professional.

C a u t i o n s : Ensure that the band is strong enough to withstand the tension developed during the exercise.

4. Squat - 3 x 10 reps

T i p s: Start with dumbbell in hands either next sides or resting on shoulders, the feet slightly wider than shoulder width apart. Perform a deep squat while maintaining an erect torso & keeping the feet flat on the ground. The knees should track in line with the centre of the feet.

C a u t i o n: Maintain neutral curves in the spine & do not allow the knees to buckle in or to extend past the toes

5. Dead Bugs - 3 x 8 reps

T i p s : The head, shoulders & hips should remain on the floor. Flex the shoulder & simultaneously lower the opposite leg as far as possible then return to the start position. The time spent in the extended position can vary depending on the requirements of the exercise. Repeat the movements with the other limbs in an alternating fashion. Ensure your lower back remains flat and on the ground through the entire movement.

C a u t i o n s : Do not extend the neck or the spine during the exercise. Maintain neutral curves in the spine.

6. Nordic Hamstrings - 3 x 5 reps

NB! Start slowly with this exercises and progress reps every 2-3 weeks only! As you will experience increased muscle stiffness with this exercise.

T i p s : Ensure that the feet are well supported. Keeping the torso rigid and in a straight line extend forward on the swiss ball. Slowly bring the body back to the starting position.

C a u t i o n s : Be sure to not extend further than limits allow. If you have a history of knee injury, seek medical advice prior to commencing this exercise

7. Band triceps extension - 3 x 12 reps

T i p s :Pull the elbows behind the body in a rowing fashion & then extend the elbows while keeping the upper arms stationary. Maintain an erect posture & reverse the movements to the start position.

C a u t i o n s : This exercise may place stress on the front of the shoulder joint & biceps tendon. If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing the exercise.

8. Wall slides - 3 x 15 reps

T i p s : Start with the head, shoulders & pelvis in contact with the wall & the feet flat on the ground. Flex the hips & knees slightly & maintain this position throughout the exercise. Slide the arms up & down the wall for the prescribed time or repetitions, keeping the hands in contact with the wall. The range of movement for the wall slides may be restricted by shoulder or thoracic spine inflexibility.

C a u t i o n s : Do not allow the spine to extend as the arms are pressed above the head. If you have a history of shoulder injury or other shoulder pathologies, seek professional advice prior to commencing

9. Seated Rotation - 3 x 10 reps each side

T i p s : Start in a reclined position with the hands together & in front of the chest. Rotate the torso from side to side & touch the hands on the ground next to the hips.

10. Mountain Climbers - 3 x 8 each side

Start with knee to same elbow for round 1
Round 2 Knee to opposite elbow
Round 3 Bent knee rotation

T i p s : Position the hands under the shoulders with the body straight. Flex the hip to take the knee to the same elbow. Repeat on both sides. Then flex the hip to go to the opposite elbow. Repeat on both sides. Flex the hip and rotate the body. Repeat on both sides

C a u t i o n s : Do not let hips drop during the movement

11. Wall squat leg extension - 3 x 8 each leg

T i p s : Keep the head & shoulders against the wall with the feet approximately shoulder width apart. Flex the hips & knees until the thighs are parallel to the ground, take one leg off the ground then extend that knee. Either continue flexing & extending the knee or return to the start position. During the squat, keep the hands pressed against the wall with the arms straight.

C a u t i o n s : The knees should track in line with the centre of the feet. Do not allow the knees to travel past the vertical position of the toes unless specified otherwise by an exercise professional.

12. Sit up MB throw - 3 x 12 reps

T i p s : Flex the torso to lift the shoulders off the ground then throw the medicine ball against the wall from above the head. Try to time the catch so the torso is lowering back to the start position as the ball is caught.

C a u t i o n s : Ensure that there is adequate space around in case the ball is dropped or if the throw is wayward.