Video list/programme breakdown

Date	15/02/2022
Team	Craig Pankhurst, Charlotte Potter, Clement Oke, Davinder Claire, Ashley Tallyn and Alex Lilja

Below is the full video list/breakdown of the 4-week exercise programme with links to each video on Stream. This section will be monitored regularly to track progress and update with any concerns, additional notes and changes.

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 (Wrist flexibility)

Exercise 2 (Elbow flexibility)

Exercise 3 (Trunk)

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 (Calf stretches)

Exercise 2 (Trunk side stretch)

Exercise 3 (Wrist and hand)

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 (Front and back of body)

Exercise 2 (Trunk)

Exercise 3 (Pelvis and shoulder)

Video list/programme breakdown

Week 1 (Strength)

Week 2 (Stability)

Week 3 (Stamina)

Week 4 (Flexibility)

✅ Action items