What is a Back to Back Sit Stand

What is a...

Name of exercise

Back to back sit stand

What's it for?

Legs

Top tips

  • Stand back to back against a partner of similar size/build
  • Interlock your arms together
  • Push back against eachothers backs and slowly sit down under control
  • Pushing hard against each others backs, work together and stand up.

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What is a band squat

What is a...

Name of exercise

Band squat

What's it for?

Strengthening glutes and legs.

Top tips

  • Loop the resistance band around your shoulders. Avoid looping it around the neck.
  • Stand securely on the resistance band. Make sure it can't ping up into your face!
  • Perform a normal squat:
    • Sit the bum back and down
    • Keep the feet flat
    • Keep the back flat

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What is a squat pressup

What is a...

Name of exercise

Squat pressup

What's it for?

Strengthens the legs, core and upper body.

Top tips

  • Start and end by standing tall.
  • Squat down low, then walk your hands out to a strong pressup position.
  • Do a full pressup keeping your belly tight and bum tucked.
  • Walk the hands back towards your feet, then finish the move by squating back up to the standing position.

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What is a hamstring march

What is a...

Name of exercise

Hamstring march

What's it for?

Strengthening hamstrings (backs of thighs).

Top tips

  • Lay on your back with your heels up on a solid platform such as a bed, chair, bench etc.
  • Keeping your belly braced tight, push the heels down to lift the bum up off the floor.
  • Lift one heel up off the platform and start "marching". Keeping the body solid and stable. Don't let your body roll or sag.
  • March quietly, avoid slamming your heels back into the surface.

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What is a bowler squat

What is a...

Name of exercise

Bowler squat

What's it for?

Strengthening glutes and stabilising the hips.

Top tips

  • Balance on one leg (stand close to a wall if needed).
  • Hinge forwards at the hip and reach the opposite hand down to the foot on the floor.
  • Try to keep your back as flat as possible throughout.
  • Stand back up tall again and raise your knee high.
  • The goal is to get as much movement from the hip of the stabilising leg as possible.

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What is a band hip abduction

What is a...

Name of exercise

Band hip abduction

What's it for?

Strengthening glutes.

Top tips

  • Loop the resistance band around your legs, just below the knees.
  • Keep your feet about shoulder width apart and try to keep them flat.
  • Under control, push the knees apart and stretch the band.

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