Fitness /  Balance/Stability Session 7 (30mins)

  • Lunge matrix

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      -Focus on strength and stability of the movement, so work at a slow, steady pace. Hold briefly for a count of 2 in each lunge position, before pushing back to start point

    • Exercise Notes:Complete the 20 reps of the exercise. Rest for 1min, and then repeat through for 3 total sets

    • Minutes on exercise:6:00

  • Overhead squat

    • Description:

      Work on keeping a strong posture during the exercise, and increasing your range of motion as your strength and mobility improve. Keep the arms elevated in a central position overhead throughout, with shoulders back and chest out

    • Exercise Notes:Complete 10 reps of the squat. Rest for 1min, and then repeat through for 3 total sets

    • Minutes on exercise:5:00

  • Wall sits

    • Description:

      Don't just balance against the wall; engage and actively contract the muscles through the core, glutes, and thighs. Hold a strong iso hold position throughout the entire 30secs, then walk around during the rest period to relax the muscles off<

    • Exercise Notes:Hold the wall sit position for 30secs. Rest for 1min, and repeat 3x through

    • Minutes on exercise:5:00

  • Stability plank

    • Description:

      Work between a plank and a push-up - raise up from the forearms of the plank position into a press-up position with your arms extended, complete 1 full push-up, then return to the plank position and hold for several seconds before repeating

    • Exercise Notes:Complete 8 reps of plank into push-up. Rest for 1min, and then repeat through for 3 total sets

    • Minutes on exercise:5:00

  • Hop and hold drill

    • Description:

      If hurdles aren't available, you can use rackets, cereal boxes, clothes/t-shirts laid out, or even just visualise the hurdles. The important part is the jump and hold, trying to really freeze in position upon landing on each rep

    • Exercise Notes:Use 5 hurdles/obstacles, and work through 3x (for 15 jumps per set). Repeat for 3 total sets, taking 1mins rest between each

    • Minutes on exercise:6:00