What is a Single Leg Squat Thrust

What is a...

Name of exercise

Single leg squat thrust

What's it for?

Cardio, core and upper body.

Top tips

  • Hold a strong pressup position throughout.
  • Keep your belly up and bum tucked
  • Lift one knee up to touch the arm
  • Switch legs in a quick, controlled fashion.

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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 spiderman single leg squat thrust

What is a...

Name of exercise

Spiderman single leg squat thrust

What's it for?

Strengthens the core and stabilises the shoulders.

Top tips

  • Start in a strong pressup position with your belly tight and bum tucked.
  • Raise one knee up towards the arm on the same side of the body.
  • Raise the knee up and out to the side.
  • Return the leg back to the start and repeat on the other side.

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What is a seated band row

What is a...

Name of exercise

Seated band row

What's it for?

Strengthens the upper back.

Top tips

  • Sit tall on the floor and loop the resistance band securely around your feet. Make sure it doesn't slip and twang you in the face!
  • Hold onto the ends of the resistance band, sit tall and stretch the bands back.
  • Pinch your shoulder blades back together.
  • Return to the start under control.

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What is a knee under with downward dog

What is a...

Name of exercise

Knee under with downward dog

What's it for?

Strengthens the core and also stretches the upper back/shoulders.

Top tips

  • Starting in a strong pressup position with your belly tight and bum tucked.
  • Draw one knee u p and under your body to touch the elbow/forearm of the opposite arm.
  • Return the foot to the floor then (keeping knees and elbows straight) push the bum high up and back, while keeping your hands firm on the floor.

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What is a crawl

What is a...

Name of exercise

Crawl

What's it for?

Strengthening the core and stabilising the shoulders.

Top tips

  • Start on your hands and toes in a string pressup position.
  • Keep your belly up and bum tucked, don't let your belly collapse.
  • Crawl forwards and then backwards at a comfortable pace.
  • Goal is to keep your belly up and bum tucked.

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What is a band bicep curl

What is a...

Name of exercise

Band bicep curl

What's it for?

Strengthening your biceps/arms.

Top tips

  • Stand securely on the resistance band. Don't let it ping up into your face!
  • Hold the band with your palms facing up.
  • Bend your elbows until they are fully bent before returning under control to your thighs.

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What is a crab walk

What is a...

Name of exercise

Crab walks

What's it for?

Good for your core and helps you stabilise your shoulder and hips joints.

Top tips

  • Keep a strong pressup positions.
  • Keep your belly up and bum tucked.
  • Walk your arms and legs sideways, both left and right.
  • Minimise sagging of the belly and rolling of the hips.

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What is a Shoulder Roll

What is a...

Name of exercise

Shoulder roll

What's it for?

Warming up and mobilising shoulders and upper body.

Top tips

  • Reach forwards, up high, back and down with your arms.
  • Make sure your shoulder blades do a lot of moving.

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