Wayne

Week 1 session 1

Hi Wayne,

This is Week 1 Session 1 of the home based sessions i have planned for you it should take approx 45min to an hour to complete

Like at the gym there are 3 sets of 3 exercises. each set of exercises should be done 3 times before moving on.

After our normal warm up go through each exercise in order. there are instructional videos for each exercise below. as always if there are any problems please let me know.

The exercises are:

Set 1:

Inch Worm: 4 forwards and backwards

Over head Squat: Nice slow 10

Body weight Single Leg Squat: aim for 5 on each leg

Inch Worm

Over head squat

Single Leg Squat

Set 2:

Single Leg Football Balance: 10 sec hold each side. if its easy move onto eyes closed

Hands Out Feet Out: 10 total

Plank Circle 5 one way 5 the other.

Single Leg Football Balance

Hands Out Feet Out

Plank Circles

Set 3:

Squat Thrust: Nice solid 10

Three Press: aim for 5. that effectively makes it 15 press ups total.

Split Squat Twist: 10 on each leg.

Squat Thrust

Three Press

Split Squat Twist