Fitness /  Balance/Stability Circuit 4 (10mins+)

    • Description:

      -Complete a thorough warm-up/mobilisation routine before you begin
      ‚Äč-Ensure the leg is kept high and inline with the head - check your reflection in the rear wall if using a glass back court

    • Exercise Notes:Hold the position for 30secs on each leg, then move immediately into your ghosting set

    • Minutes on exercise:1:00

    • Description:

      Keep the ghosting light and fluid, to loosen off the legs between each exercise. If working in a group where space is limited, use jogging lengths of the court instead.

    • Exercise Notes:Work through a slow and steady 30sec ghost, following a random pattern around the court. Rest for 30secs upon completion, then move onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Make sure to bend the working leg low, and not just lean down from the waist

    • Exercise Notes:Work through the movement for 30secs on each leg, then move immediately into your ghosting set

    • Minutes on exercise:1:00

    • Description:

      Keep the ghosting light and fluid, to loosen off the legs between each exercise. If working in a group where space is limited, use jogging lengths of the court instead.

    • Exercise Notes:Work through a slow and steady 30sec ghost, following a random pattern around the court. Rest for 30secs upon completion, then move onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Hold the plank with a strong contraction throughout the whole body, don't just 'balance'

    • Exercise Notes:Hold the position for 30secs, then move immediately into your ghosting set

    • Minutes on exercise:1:00

    • Description:

      Keep the ghosting light and fluid, to loosen off the legs between each exercise. If working in a group where space is limited, use jogging lengths of the court instead.

    • Exercise Notes:Work through a slow and steady 30sec ghost, following a random pattern around the court. Rest for 30secs upon completion, then move onto the next exercise

    • Minutes on exercise:1:00

    • Description:

      Keep the knees bent at 90 degrees, contracting through the quads, calves, and glutes

    • Exercise Notes:Hold the position for 30secs, then move immediately into your ghosting set

    • Minutes on exercise:1:00

    • Description:

      Keep the ghosting light and fluid, to loosen off the legs between each exercise. If working in a group where space is limited, use jogging lengths of the court instead.

    • Exercise Notes:Work through a slow and steady 30sec ghost, following a random pattern around the court. Rest for 2mins upon completion, and then repeat for 2 to 4 total circuits

    • Minutes on exercise:3:00