Warm Up Program

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now

1. Belly breath in 3 month position

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 1
  • Time (s) x 180 seconds

2. Foam roller plantar fascia

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 1
  • Time (s) x 60 seconds (per foot)

3. Foam roller ITB

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 1
  • Time (s) x 60 seconds (per side)

4. foam roller hamstring

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 1
  • Time (s) x 60 seconds (per side)

5. foam roller adductors

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 1
  • Time (s) x 60 seconds (per side)

6. foam roller t-spine

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 1
  • Time (s) x 60 seconds (per side)

7. couch stretch

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 2
  • Time (s) x 30 seconds (per side)

8. standing flexion

Exercise instructions here

Beginner suggestion:

    • Sets x 1
    • Reps x 5
    • Controlled tempo

9. barefoot squat sit

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 5
  • Controlled tempo with 5 second hold

10. contralateral core lift

Exercise instructions here

Beginner suggestion:

  • Sets x 1
  • Reps x 2
  • Time (s) x 5 seconds (per side)

workout session planNER

Track your progress here

Feel your way” – Track your feeling when you do each exercise in order to customise to your individual ability and focused outcome.

  1. Good workout but not a real challenge
  2. Great workout and felt the perfect load
  3. Workout was too challenging and caused me some discomfort and maybe too high a load just now