F|tHoven w|th Me| Ihomos

I: 01480 40470 M: 0700 823553 E: me|||thoven.co.uk W: www.||thoven.co.uk

Frec|s|on F|tness
I: 07813 032 E: pou|prec|s|on||tness.co.uk W: www.prec|s|on||tness.co.uk


F|tness-F||otes Exerc|ses

E Ex xe er rc c| |s se e 8 8e en ne e| || |t ts s F Fo o| |n nt te er rs s F F| |c ct tu ur re e
Stond|ng F|tness-F||otes Exerc|ses - bpper 8ody
Sp|ne Iw|sts
LcIerc| rcIcIicn cf Ihe :pine
cnc cL|iue: {wci:I)
Keep hip: fccing fcrwcrc:
/rm: cuI Ic :ice:
Shcu|cer: ccwn, che:I |ifIec
CcnIrccIicn cf IV/ & Fe|vic
F|ccr mu:c|e:

Arm Sw|tches
Icne: upper Lccy
e:pecic||y, :hcu|cer:,
:hcu|cer L|cce: & ce|Icic:
Shcu|cer: re|cxec
Sueeze :hcu|cer: L|cce: cn
exhc|e
CcnIrccIicn cf IV/ & Fe|vic
F|ccr mu:c|e:

Chest
Expons|on
Ihi: :IreIche: cnc cpen:
Ihe che:I, mcking
LrecIhing ec:ier cnc
re|ieving Ien:icn
Keep c :|ighI Lenc in ycur
knee:
lmcgine c :Iring ccnnecIing
ycur Lrec:ILcne Ic Ihe cei|ing.
LeI IhcI :Iring pu|| ycur Lrec:I
Lcne up, expcncing ycur
che:I
Fc|| ycur crm piI: cuI, cpening
ycur che:I
Chest L||t
SIreIching cnc cpening
ycur che:I wi|| imprcve ycur
pc:Iure cnc he|p ycu mcve
ycur upper Lccy mcre
f|uic|y
/: ycu exIenc ycur crm: Ic Ihe
:ice:, ccnI hunch ycur :hcu|cer
Icwcrc: ycur ecr:. ln:Iecc
keep ycur :hcu|cer L|cce:
pre::ec ccwn
Keep ycur hecc cLcve ycur
:hcu|cer:, :c IhcI ycur chin i:
ncI juIIing fcrwcrc
Stond|ng F|tness-F||otes Exerc|ses - Lower 8ody
Leg Abduct|on
Icne:, :IrengIhen: cnc
:Irecm|ine: Ihe hip:,
LuIIcck: cnc Ihigh: c: we||
c: ccncenIrcIing cn ccre
:IcLi|izcIicn
Ccn u:e c chcir cr wc|| fcr
Lc|cnce if ycu fee|
uncccrcincIec
Keep Ihe fccI f|exec
Exhc|e Ic cLcucI
CcnIrccIicn cf IV/ & Fe|vic
F|ccr mu:c|e:

F|tHoven w|th Me| Ihomos
I: 01480 40470 M: 0700 823553 E: me|||thoven.co.uk W: www.||thoven.co.uk

Frec|s|on F|tness
I: 07813 032 E: pou|prec|s|on||tness.co.uk W: www.prec|s|on||tness.co.uk
E Ex xe er rc c| |s se e 8 8e en ne e| || |t ts s F Fo o| |n nt te er rs s F F| |c ct tu ur re e
Squots
Scme c: cLcve, generc|
|cwer Lccy Icner, c: we|| c:
|cwer Lcck
CcnIrccIicn cf IV/ & Fe|vic
F|ccr mu:c|e:
Knee: hip wicIh cpcrI
lmcgine :iIIing Lcck cnIc c
chcir

ko|| Downs
ExIen:icn cnc fcrwcrc
f|exicn cf :pine, increc:e
f|exiLi|iIy in hcm:Iring:
NeuIrc| :Icncing pc:iIicn
CcnIrccIicn cf IV/ & Fe|vic
F|ccr mu:c|e:
Fcuncec :pine c: ycu rc||
ccwn
Fee| LcIIcm |ifI up Icwcrc:
cei|ing

F|tness-F||otes F|oorwork - Frone
Fress bps
SIrengIhen ycur upper
crm:, che:I, :hcu|cer: cnc
upper Lcck c: we|| c:
ceve|cp cLccminc| ccnIrc|
cnc cccrcincIec LrecIhing
Keep ycur e|Lcw: c|c:e Ic ycur
:ice:
Keep ycur cL: :Ircng Ic
prevenI hip: frcm :inking

Knee||ng
Sw|mm|ng
GrecI fcr ycur Lcck
mu:c|e: IhcI |ine ycur :pine,
Ihi: mcve Iecche: ycu Ic
keep ycur cL: pre::ec
Icwcrc: ycur :pine c: ycu
exIenc Ihrcugh ycur Lcck
c: we|| c: ccncenIrcIe cn
cppc:iIe:
Ihink |engIh Ihrcugh ycur finger
Iip: cnc ycur Ice: - |cng ncI
high
Fre:: ycur cL: Icwcrc: ycur
Lcck Ic prevenI ycur |cwer
Lcck frcm crching
Keep ycur cL: engcgec, ccnI
|eI ycur Iummy hcng ccwn -
pu|| iI in cnc up

F|onk
Freporot|on
SIrengIhen: ycur upper
Lccy, crm:, :hcu|cer:,
upper Lcck, cL:, cnc |eg:
Fu:h Ihe LcIIcm up cnc in |ine
wiIh Ihe heighI cf Ihe :pine.
/L: cre ccnnecIec curing
rci:e cnc |cwer cf Ihe LuIIcck:
Swon D|ve
SIrengIhen: ycur |cwer
Lcck mu:c|e: cnc
e|cngcIe: ycur :pine
/Lccminc|: cnc pu||ec inIc
Ihe :pine wiIh :cfI LuIIcck:
lf ycu fee| pinching in ycur
|cwer Lcck, ycur cL: cre ncI
engcgec cnc ncve| ncI firm|y
in cgcin:I ycur :pine
Dc ncI |ifI ycur Icr:c Icc high cr
Ihrcw ycur hecc Lcck

Doub|e Leg
ko|se
SIrengIhen: cnc :IreIche:
ycur cL:, :IrengIhen: ycur
|cwer Lcck cnc e|cngcIe:
ycu |cwer :pin
Scme c: cLcve
DcnI |ifI ycu |eg: Icc high:
keep ycur :pine |cng.

Supermon
SIrengIhen: cnc :IreIche:
ycur cL:, :IrengIhen: ycur
enIire Lcck cnc e|cngcIe:
ycur :pine
Ic keep Ihc:e cL: pu||ec in
cnc up, imcgine Irying Ic |ifI
ycur cL: cff Ihe f|ccr :c IhcI
cn|y ycur riL: cnc puLic Lcne
Icuch Ihe grcunc
DcnI crch ycur Lcck Icc
much - Ihink cf ycur :pine c:
|cng cnc |engIhenec

F|tness-F||otes F|oorwork - Ihe S|de Ser|es
S|de Leg L||ts
SIrengIhen: ycur cL|iue:,
hip:, LuIIcck: cnc Ihigh:, c:
we|| c: :IreIche: ycu inner
Ihigh:. GrecI fcr Icning
ycur hip: Iccl
Keep Ihe hip: even, :Icckec
cne cn Icp cf Ihe cIher
Fe:i:I Ihe urge Ic rc|| ycur |eg
inwcrc: cr Ic c||cw ycur hip: Ic
cc||cp:e fcrwcrc:
Keep LcIh Ice: pcinIec cwcy
frcm Ihe Lccy
Ihe ccre :Icy: :Ircng cnc :Ii||

F|tHoven w|th Me| Ihomos
I: 01480 40470 M: 0700 823553 E: me|||thoven.co.uk W: www.||thoven.co.uk

Frec|s|on F|tness
I: 07813 032 E: pou|prec|s|on||tness.co.uk W: www.prec|s|on||tness.co.uk
E Ex xe er rc c| |s se e 8 8e en ne e| || |t ts s F Fo o| |n nt te er rs s F F| |c ct tu ur re e
S|de Leg
C|rc|es
Ihi: wcrk: Ihe hip:, Ihigh:
cnc LuIIcck: c: we|| c:
ycur cLccminc|:. lI
:IreIche: ycur LuIIcck: cnc
|eg mu:c|e: cnc mcLi|ize:
ycur hip jcinI:.
Scme Lccy pc:iIicn c: cLcve
U:e ycur cL: Ic keep ycur hip:
in |ine. /vcic Ii|Iing Ihe
uppermc:I hip cr :hcu|cer
fcrwcrc c: ycu circ|e ycur |eg:
Dc ncI Le ccncernec if ycur
hip: mcke c :|ighI c|icking
:cunc - iI i: c :imp|e inciccIicn
cf IighIne:: cf Ihe |igcmenI:.
SIcp if ycur fee| pcin in Ihe hip:
cr |cwer Lcck

Open Leg
Stretch
SIreIche: ycur inner cnc
cuIer Ihigh: cnc re|ec:e:
Ien:icn frcm ycur hip: cnc
i: grecI fcr |eg circu|cIicn
Fre:: ycur hee|: Icwcrc: Ihe
cei|ing
Keep ycur hecc cnc :hcu|cer:
cn Ihe f|ccr
LeI ycur hcnc: genI|y pre::
ycur |eg: cpen Ic c wice V cn
ycur inner Ihigh: - cvcic Ihe
knee jcinI:

F|tness-F||otes F|oorwork - Sup|ne
Ab Cur| Frep
He|p: increc:e circu|cIicn
c: we|| c: :IrengIhen cL:,
pcrIicu|cr|y upper
cLccminc|:
Fe:i:I Iencency Ic wcrk upper
Lccy
Fe|cx ycur crm: cnc wcrk frcm
Ihe ccre
CcnIrccIicn cf IV/ & Fe|vic
F|ccr mu:c|e:
Dc ncI pu|| ycu hecc fcrwcrc

Ioe Iops
He|p: Lui|c |cwer
cLccminc| :IrengIh c: we||
c: he|p ycu |ecrn Ihe Lc:ic
Fi|cIe: cL pc:Iure.
Keep hip: |eve| cnc mcIicn|e::
Ihrcugh Ihe mcve
McinIcin ccnIrccIicn cf IV/
cnc FF IhrcughcuI
Cn|y pcrI: cf Lccy IhcI mcve
cre ycur |eg:

Shou|der 8r|dge
U:e: Ihe ceepe:I
cLccminc| mu:c|e: c: we||
c: :IreIche: ycur hip f|excr:
cnc :IrengIhen hcm:Iring:
cnc firming LuIIcck: cnc
Lcck cf Ihigh:
lmcgine cur|ing ycur hip Lcne:
Icwcrc: ycur riL:.
/L: cppecrec :cccpec in cnc
hc||cwec
CcnIrccI cL: cnc FF
IighIen LuIIcck: cnc Lcck cf
Ihigh: when hip: cre rci:ec

F||otes 100
Ihi: i: c LrecIhing exerci:e
IhcI c|:c :IrengIhen: Ihe
cLccminc| regicn c: we|| c:
wcrm ycu up
Keep knee: pre::ec IcgeIher
cnc CcnIrccIicn cf IV/ &
Fe|vic F|ccr mu:c|e:
Fe:I LeIween :eI: Ic Lui|c
ycur:e|f up grccuc||y
Ihink |engIh" :IreIching
Ihrcugh ycur fingerIip:
8ring ycur ncve| ccwn Ic
mcinIcin :uppcrI fcr :pine
Keep ycur riLccge in cnc
crcwn ccwn Icwcrc: ycur hip:

S|ng|e Leg
C|rc|es
Leg circ|e: he|p :IrengIhen
ycur inner cnc cuIer Ihigh:
c: we|| c: Iecch ycu Ic
:IcL|i:e ycur cL: cnc hip:
curing circu|cr mcvemenI:
Keep LcIh LuIIcck: cn Ihe
f|ccr cI c|| Iime:
Keep Ihe cL: ccmp|eIe|y :Ii||
lmcgine ycu cre crcwing c
circ|e cn Ihe cei|ing wiIh ycur
Lig Ice
Drcw :mc|| circ|e: fir:I cnc
prcgre:: Ic Ligger
/nchcr hip: Ic Ihe f|ccr

ko|| Down
lncrec:e :IrengIh cnc
:Icminc Ihrcugh Ihe recIu:
cLccminc|: e:pecic||y Ihe
|cwer cL: cnc mc::cge Ihe
:pine inIc Ihe mcI
Knee: cre LenI cnc hip
ci:Icnce cpcrI
/rm: cre exIencec wiIh Ihe
:hcu|cer: re|cxec
Drcw Ihe pe|vi: Icwcrc Ihe
cei|ing whi|:I hc||cwing cuI Ihe
cL:
When imprinIing gc Lcck

F|tHoven w|th Me| Ihomos
I: 01480 40470 M: 0700 823553 E: me|||thoven.co.uk W: www.||thoven.co.uk

Frec|s|on F|tness
I: 07813 032 E: pou|prec|s|on||tness.co.uk W: www.prec|s|on||tness.co.uk
E Ex xe er rc c| |s se e 8 8e en ne e| || |t ts s F Fo o| |n nt te er rs s F F| |c ct tu ur re e
verIeLrc Ly verIeLrc
ko|| bps
8ui|c Lc:ic cLccminc|
:IrengIh :c ycu ccn mcve
cn Ic mcre ccvcncec
Fi|cIe: exerci:e:. SIreIche:
Ihe hcm:Iring: cnc |cc:en:
Ihe :pine. lmprcve:
cLccminc| ccnIrc| Ihrcugh
imprinIing
Fe|cx ycur neck cnc :hcu|cer:
lmcgine :cccping cuI ycur
cLccminc| crec inIc c C
:hcpe
lI i: ncI c ccnIe:I Ic :ee hcw
high ycu ccn |ifI ycur :hcu|cer:,
fccu: cn Ihe cL:.
Keep ycur hee|: cn Ihe f|ccr cI
c|| Iime:

S|ng|e Leg
Stretch
He|p: ycu :IcLi|ize ycur hip:
cnc cL: even when ycur
|eg: crenI IcgeIher. lI wi||
Lcc:I ycur cc-crcincIicn
cnc :IreIch ycur Lcck cnc
|eg:
Ihink |engIh. ExIenc ycur
:IrcighI |eg c: much c:
pc::iL|e.
Fre:: Ihrcugh ycur inner Ihigh:
Fe|cx ycur :hcu|cer:
Keep neck cpen cnc |cng

Doub|e Leg
Stretch
/ fcnIc:Iic cL :IrengIhener,
Ihi: mcve wi|| Iecch ycu
hcw Ic ccnIrccI ycur cL:
c: ycu mcve cnc cc-
crcincIe ycur LrecIh wiIh
crm cnc |eg mcvemenI c:
we|| c: :IreIch ycur crm:
cnc |eg:
Dc ncI crch ycur Lcck when
exIencec crm: cnc |eg: - rci:e
crm: cnc |eg: up Ic cei|ing if
Ihi: cccur:
Ihink cf ycur puLic Lcne cnc
riLccge mcving cwcy frcm
ecch cIher cnc IhcI c hecvy
Lrick i: keeping ycu frcm
rcuncing ycur cLccminc|:

Ihe Cr|ss Cross
Ihi: :IrengIhen: Ihe
cL|iue: cnc Ihe ccre
cLccminc| mu:c|e:
Keep ycur :hcu|cer L|cce: cn
Ihe f|ccr IhrcughcuI Ihe mcve
Fre:: cuI Ihrcugh Ihe Ice: cf
ycur exIencec |eg
Ycu :hcu|c ncI Le cL|e Ic :ee
ycur e|Lcw:, cpen Ihem mcre
Ic Ihe :ice if ycu ccn
F|cnI ycur hip: ccwn Icwcrc:
Ihe f|ccr
Keep ycur Icr:c cnchcrec Ic
Ihe f|ccr

Sp|ne Stretch
Fwd
SIrengIhen: ycur ceep
cLccminc|: cnc ycur IV/
cnc he|p: Ic ceve|cp c
LeIIer pc:Iure. lncrec:e:
f|exiLi|iIy in ycur hcm:Iring:
Icc
Keep ycur :hcu|cer: cwcy frcm
ycur ecr:
Mcve frcm ycur cL: fir:I,
Lringing Ihem Icwcrc: ycur
:pine Ic he|p ycu recch
fcrwcrc
Deep c|ecn:ing LrecIh: Ic
enccurcge ceep :IreIch

Ihe Sow
Ihi: mcve :IreIche: Ihe
:pine c: iI rcIcIe: c: we|| c:
:IrengIhen: Ihe :ice: cf
ycur Lccy. Ihe LrecIhing
fcrce: ycur Ic pu:h cur :Ic|e
cir frcm ceep in ycur |ung:
/: ycu recch fcrwcrc, rcIcIe
frcm ycur riL: cnc Iurn ycu
che:I Icwcrc: Ihe cei|ing
IhrcughcuI Ihe mcve,
|engIhen Ihrcugh Ihe crcwn cf
ycur hecc
Keep LcIh hip: pre::ec inIc
Ihe f|ccr, ccnI |eI Ihe LuIIcck:
rci:e
Scccp in ycur cL:

Inner Ih|gh
Stretch
SIreIche: ycur inner Ihigh:
cnc hip: Ic re|ieve Ien:icn
cnc regcin f|exiLi|iIy
Sc|e: cf Ihe feeI IcgeIher
8cck :IrcighI
Shcu|cer: re|cxec cnc :hcu|cer
L|cce: crcwn IcgeIher
Drcw hecc Icwcrc: feeI,
:cccp cuI cL: