PHASE 2 DAY 2

EXERCISES

A1. Deep Squat With Rotation: 2 Sets X 8 Reps Each Side

B1. Hamstring Walkouts: 2 Sets X 8 Reps Each Side

C1. Lateral Lunges: 2 Sets X 8 Reps Each Side

D1. High Plank Hold: 30 Sec

CUES

• Sit on the floor infront of bench, couch or chair
• Keep your knees bent, feet flat on the floor around shoulder width apart, and place dumbbell in lap (on hips)
• Looking straight ahead and keeping your rib cage down, drive your hips up to the ceiling until you've reached a table top position, and squeeze your glutes
• Lower 1 quarter of the way, then drive your hips back up to the top position & squeeze your glutes
• Lower back to the floor
• Repeat

TIP: If you feel the exercise in your hamstrings more than your glutes, bring your feet closer to your bum

TIP: Ensure you're keeping your ribcage down while you thrust

CUES

• Grab a dumbbell in each hand
• Start by standing tall, pulling your shoulders back
• With a slight bend in the knees, push your hip back until the dumbbells are inline with your knees
• Staying bent over, pull the dumbbells to the side of your chest while you drive your elbows back
• Pause at the top for 2 counts while you squeeze your back
• Lower the dumbbells back to the knees for 3 counts
• Repeat

CUES

• Stand with your feet shoulder-width apart and knees slightly bent and raise one leg off the floor.
• Flex the knee on your standing/supporting leg
• Without changing the bend in your knee, hinge at your hips, and lower your torso until it’s almost parallel to the floor.
• Drive your hips forward, and raise your torso back to the starting position

CUES

• Hold a dumbbell in each hand
• Start on all fours on the floor with hands placed directly under shoulders, and knees bent and placed directly under hips
• Step one leg back at a time to come into high plank position, still holding onto dumbbells, & actively squeezing your glutes
• Maintaining your plank (hips square to the floor) hold onto your dumbbell in your left hand and pull it to the side of your chest
• Lower
• Lift the dumbbell up to the side of your chest with your right hand
• Lower
• Repeat

TIP: PLACE YOUR FEET WIDER THAN A NORMAL PLANK HOLD TO MAKE THE MOVEMENT SLIGHTLY EASIER

CUES

• Lie on your back and put both of your feet on the foam roller
• Perform a glute bridge by digging your heels into the foam roller to lift your hips up
• Holding the bridge position, slowly roll the roller away from you by extending your knees
• Curl the roller back with your feet to the starting position while maintaining the glute bridge
• Repeat

TIP - IF YOU DON'T HAVE A FOAM ROLLER YOU CAN PERFORM THIS EXERCISE EXACTLY THE SAME WEARING A PAIR OF SOCKS WHILE PERFORMING THE MOVEMENT ON TILES

CUES

• Start standing with a dumbbell in each hand. Your elbows should rest at your sides and your forearms should extend out in front of your body.
• Bring the dumbbells all the way up to your shoulders by bending your elbows.
• Lower back to starting position
• Repeat

CUES

• Lie down on the floor with the legs outstretched, creating a 90 degree angle with the body
• Lower one leg down to the floor, keeping the other leg at 90 degrees
• Alternate leg
• Repeat