Week 2 Day 1

Congratulations on starting week 2, there will be some different exercises on each day, as well as progressions of some of the exercises from last week.

This week aim to perform each exercise for more sets than last week. Maybe you are still aiming to reach 2 sets of 10, or if you were performing 2 sets of 10 then aim for 2 sets of 15, if you were performing 2 sets of 15, maybe aim for 3 sets of 10.

YouTube video: https://www.youtube.com/watch?v=2DUBQB8Wsak&list=PLef3RW5AfBTfnHNTckfDmj3eHCXfovgWP&index=5

Bridges- 

Tie a resistance band around knees. Lie on your back with your knees bent and pushing slightly into the band. Slowly raise your bum off the floor. Hold for a count of three then lower slowly back down.

Clamshells- 

Tie a resistance band around knees. Laying on your side with both knees bent, raise the top leg away from the bottom, keeping the knees bent, make sure you don’t roll your hips backwards.

Hip abduction- 

Tie a resistance band around knees. Lie on your side with the bottom leg bent and top leg straight. Raise the straight leg, hold at the top then slowly lower back down.

Hip raises in half plank: 

Laying on your side, propped up on your elbow, lift your hips off the floor toward the ceiling.

Rows:

With a resistance band attached to door assume a half-kneeling position. Pull back on the resistance band evenly.

Single leg Heel raises/lower on step:

Standing on one leg with your leg straight heel hanging off a step. Let your heel drop toward the floor, then raise them up until your toes are pointed downward.

Hip hikes:

                   Stand sideways on a step. With one leg on the step and one leg off, keeping your standing knee straight and lower the leg off the step down toward ground. Slowly raise it back up.