Workout 1:

Exercise Reps Rest Set 1 Set 2

Wall Press 3 x 30secs on 10seconds
each leg

Prone 16-20reps 30seconds

Superman

Dying Bug 8 x 5seconds 30seconds

each side

Glute Bridge 12-16reps 30seconds

Marches

Swiss Ball Roll 8 x 5seconds 30seconds

Out
Workout 2:

Exercise Reps Rest Set 1 Set 2

Bird Dog 12reps hold 30seconds Try not to twist your hips &
Exercise each rep for lower back while reaching
5secs outwards.

Seated Straight 8reps hold each 30seconds Pull your toes right back &
Leg Raise rep for 2secs tense your thighs & lift your
leg off the floor without
leaning backwards.

Side Bridge Hold while you 30seconds

Hold with Leg perform 8-12
Lifts reps on each
side

Double Leg 12-16reps 30seconds

Side Leg Lifts

Prone 16reps hold 30seconds Keep your hips pressed into

Superman each rep for the floor & reach out with
5secs your opposite arm & leg.
Workout 3:

Exercise Reps Rest Set 1 Set 2

Wall Angels 20reps 30seconds Try to get your shoulders
back & your arms right
against the wall while
trying to straighten them.

Quadratus 30-60secs each 30seconds Get your feet up against a

Lumborum side wall to anchor yourself. Lie
Stretch over the top & reach out
with the top arm.

Side Bridge Hold while you 30seconds

Hold with Leg perform 8-12
Lifts reps on each
side

Bird Dog 12-16reps 30seconds Keep your core tight to stop

Exercise holding each you twisting through the
rep for 5secs lower back.

TRX Roll Out 8 x 5secs 30seconds Try to keep a straight line

through your body from
head to knees as you lean
forwards. Core tight
throughout.