Fitness /  Full-body Mobility Session 3 (10mins)

    • Description:

      Sink down low into the squat, and really try and relax the lower body as much as possible at the bottom. If you struggle to hold the squat with the feet flat, try working leaned slightly back against a wall.

    • Exercise Notes:Work through 5 sets of 5secs hold

    • Minutes on exercise:1:00

    • Description:

      Keep a slow steady tempo to start, gradually increasing the range of the movement. Increase the speed for the last 5secs or so to get more of a knee drive action.

    • Exercise Notes:Work for 30secs on each side of the body

    • Minutes on exercise:2:00

    • Description:

      Make each step strong and stable, gradually increasing the range of the lunge with each subsequent movement.

    • Exercise Notes:Complete 4 lengths of the court using the technique described in the video

    • Minutes on exercise:2:00

    • Description:

      Sink down a little lower into the stretch each time, just until you reach the point of bind where it becomes uncomfortable to go any further.

    • Exercise Notes:Complete 4 lengths of the court using the technique described in the video

    • Minutes on exercise:2:00

    • Description:

      Keep the backs of the shoulders and the shoulder blades against the wall throughout the movement - try not to allow the body to lean forward.

    • Exercise Notes:Work through for 30secs

    • Minutes on exercise:1:00

    • Description:

      Use a resistance band, or a pole/stick held in the hands. Don't take the movement any further than comfortable, then gradually try to increase this over time.

    • Exercise Notes:Work through for 30secs

    • Minutes on exercise:1:00