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Date

15/02/2022

Team

Craig Pankhurst, Charlotte Potter, Clement Oke, Davinder Claire, Ashley Tallyn and Alex Lilja

🏋️‍♀️ Video list/programme breakdown

Below is the full video list/breakdown of the 4-week exercise programme, this section will be updated regularly to keep track of progress and update with any concerns, additional notes and updates.

Week 1 (Strength)

Week 2 (Stability)

Week 3 (Stamina)

Week 4 (Flexibility)

  • Warm up

  • Exercise 1 (Abdominal squeeze)

  • Exercise 2 (Lying knee flexion/extension)

  • Exercise 3 (Weighted shoulder press)

  • Warm up

  • Exercise 1 (Abdominal tightening)

  • Exercise 2 (Bridging)

  • Exercise 3 (Bridging progress)

  • Warm up

  • Exercise 1 (Upper limb and trunk rotation)

  • Exercise 2 (Kick outs)

  • Exercise 3 (Abdominal crunch)

  • Warm up

  • Exercise 1 (

  • Exercise 2 (

  • Exercise 3 (

  • Warm up

  • Exercise 1 (Eccentric chair sit)

  • Exercise 2 (Wall press-up)

  • Exercise 3 (Sit-ups)

  • Warm up

  • Exercise 1 (Seated arm reach up)

  • Exercise 2 (Seated arm reach side to side)

  • Exercise 3 (Seated arm reaches with support)

  • Warm up

  • Exercise 1 (Step-ups)

  • Exercise 2 (Push-ups against wall)

  • Exercise 3 (Mountain climbers in chair)

  • Warm up

  • Exercise 1 (

  • Exercise 2 (

  • Exercise 3 (

  • Warm up

  • Exercise 1 (Lunges)

  • Exercise 2 (Plank)

  • Exercise 3 (Clean and jerk)

  • Warm up

  • Exercise 1 (Standing still)

  • Exercise 2 (Planking)

  • Exercise 3 (Chair clap)

  • Warm up

  • Exercise 1 (Mountain climbers in standing)

  • Exercise 2 (Burpees)

  • Exercise 3 (Weighted punching)

  • Warm up

  • Exercise 1 (

  • Exercise 2 (

  • Exercise 3 (

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