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 (3:20)

Exercise 1 - Abdominal squeeze (2:43)

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

Exercise 3 - Weighted shoulder press (4:35)

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 - Planking (4:38)

Exercise 3 - Chair clap (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