Fitness /  Lower-body Mobility Session 1 - Week 4

    • Description:

      -Begin with 3 to 5min light warm-up (eg skipping, jogging on spot) if doing as self contained session
      -Make each step as large as comfortably possible, taking your lunge through a full functional range of motion

    • Exercise Notes:4 lengths of the court (or across room if away from court)

    • Minutes on exercise:8:00

    • Description:Ensure the heel stays on the floor, and gradually try and increase your distance from the wall

    • Exercise Notes:2 sets of 18 reps on each leg

    • Minutes on exercise:2:00

    • Description:Work at a steady tempo, with the knee brought right up into the chest, and the heel pressed down into the floor as far back as possible

    • Exercise Notes:2 sets of 20 reps on each leg

    • Minutes on exercise:2:00

    • Description:Gradually increase the ROM with each rep, using a wall or bench for support if balance is an issue

    • Exercise Notes:2 sets of 20 reps on each leg

    • Minutes on exercise:2:00

    • Description:Keep the chest facing the floor and the core held strong, take the knee in gradually increasing circles

    • Exercise Notes:2 sets of 20 reps on each leg (10 circles each direction)

    • Minutes on exercise:2:00

    • Description:Keep the body supported by the arms in a comfortable position, and really try and take each step beyond the hands

    • Exercise Notes:1 set of 20 reps

    • Minutes on exercise:1:00