Friday 10 Apr
All Day
Side Band walks; 10 steps right then 10 steps left (3 times). If you don’t have a band do walking squats, slow and controlled.
Superman; (focus on holding your hips and lumber steady) 30secs on , 30 secs rest, for 3 mins total
Single Leg squats; 2 times 5 reps (this is tough)
Hip or Glute Bridges; 3 times 10 reps, use a block or a cushion between your knees to activate your inner thighs as well as your posterior chain. This is a great balancing exercise for those of us who are Quadriceps dominant. Focus (using a mirror maybe) on keeping your pelvis level. No Forth bridges, no saggy bridges!
Press-ups; 3 sets (6, 8, or 10) whatever works for you, on your knees, or against a wall if you prefer. Pay attention to hip to shoulder alignment.
Calf raises; 3 sets of 10 reps, progress to using a step to drop your heels lower than your toes and activate the Achilles too.
Plank, and two side planks (switch sides) hold each one for 20 secs, rest for 30secs and then repeat. Don’t drop those hips; activates the core from your nipples to your knees!