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.

Here are also the playlists (unlisted) on YouTube for review from Craig and Joanne:

Red group (56min)
Amber group (43min)
Green group (38min)

*The warm up and exercises 1-3 will be stitched together into one video*

Warm-up (3:20)

Exercise 1 - Abdominal squeeze (2:43)

Exercise 2 - Lying knee flexion/extension (6:29)

Exercise 3 - Weighted shoulder press (4:35)

The warm up and exercises 1-3 will be stitched together into one video

Warm-up (5:47)

Exercise 1 - Abdominal tightening (3:00)

Exercise 2 - Bridging (3:30)

Exercise 3 - Bridging progress (3:03)

Warm-up (5:43)

Exercise 1 - Upper limb and trunk rotation (2:21)

Exercise 2 - Kick outs (2:24)

Exercise 3 (Abdominal crunch) (3:02)

Warm-up (5:47)

Exercise 1 - Wrist flexibility (2:36)

Exercise 2 - Elbow flexibility (2:25)

Exercise 3 - Trunk (2:22)

Warm-up (2:08)

Exercise 1 - Eccentric chair sit (2:54)

Exercise 2 - Wall press-up (3:01)

Exercise 3 - Sit-ups (3:18)

Warm-up (2:32)

Exercise 1 - Seated arm reach up (4:34)

Exercise 2 - Seated arm reach side to side (2:19)

Exercise 3 - Seated arm reaches with support (3:57)

Warm-up (1:53)

Exercise 1 - Step-ups (2:23)

Exercise 2 - Push-ups against wall (3:31)

Exercise 3 - Mountain climbers on chair (3:54)

Warm-up (2:08)

Exercise 1 - Calf stretches (2:50)

Exercise 2 - Trunk side stretch (2:13)

Exercise 3 - Wrist and hand (2:50)

Warm-up (1:35)

Exercise 1 - Lunges (1:59)

Exercise 2 - Planking (1:50)

Exercise 3 - Clean and jerk (3:03)

Warm-up (6:28)

Exercise 1 - Standing still (2:16)

Exercise 2 - Tandem stance (4:38)

Exercise 3 - Tandem stance level up (2:16)

Warm-up (2:15)

Exercise 1 - Mountain climbers standing (1:50)

Exercise 2 - Burpees (2:14)

Exercise 3 - Weighted punching (1:26)

Warm-up (1:32)

Exercise 1 - Front and back of body (2:57)

Exercise 2 - Trunk (2:28)

Exercise 3 - Pelvis and shoulder (2:18)

Video list/programme breakdown

Week 1 (Strength)

Week 2 (Stability)

Week 3 (Stamina)

Week 4 (Flexibility)

✅ Action items