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 Front Plank Tap

What is a...

Name of exercise

Front Plank Tap

What’s it for?

Abz!!!

Top tips

  • Start in a strong pressup/plank position.
  • Keep your belly up and bum tucked. Try not to move anything except…
  • Tap your hand to your bum, not letting your body roll or twist side to side.

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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 rotating plank

What is a...

Name of exercise

Rotating plank

What’s it for?

Strengthens core and stabilises shoulders.

Top tips

  • Start in a strong front plank position, on your toes and forearms. Belly tight and bum tucked.
  • Lift one arm off the floor, twist your body and raise the arm up to the sky.
  • Hold for a second in a side plank position, before returning to the start and repeating on the other side.

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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 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 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 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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