The equipment you will need for level 1 this week is a large towel or mat and the back of a chair or sofa. Be sure to warm up before performing the exercises below.

Hip thrust

Lie down on the ground with your knees bent and feet firmly planted on the floor. Brace your core, press your heels into the floor and drive your hips up. Pause at the top, making sure to squeeze your glutes. Then return back to starting position in a controlled motion. Make sure your back stays straight and chin tucked into the chest. Do not overextend the hips up to the ceiling, overarching the lower back. Continue for 30 seconds.

Wall push up

Stand facing a wall, with your feet hip distance apart. Your feet should be as far away from the wall as the length of a straight arm. Place your hands flat against the wall, in line with your shoulders, slightly wider than shoulder width apart. Now bend at your elbows and lower your body towards the wall and back to standing, keeping your heels flat on the floor. Continue for 30 seconds.

Walking lunge

Stand with your feet hip distance apart, toes pointing forward. Step forward with the right leg and bend at the knee to a 90-degree angle, while keeping your back straight. As you bend the right knee, your left knee should move toward the floor (but not touch the floor). Then step the left leg forward, past the right leg and into your lunge position. Alternate legs and continue walking the length of the room for 30 seconds

Knee plank

Start face down on a mat with body weight evenly distributed between your hands and knees, in a knee push up position. Keep your abdominals held tight to support the lower back, and keep your head aligned with the spine by looking directly down at your hands without dropping head forward. Continue holding for 30 seconds.

Seated knee extension (single leg)

Sitting in a chair either with a back support or without. Begin by engaging your abdominal muscles to protect your lower back and slowly lift your right leg so that your leg is straight out in front of you. Hold at the top for a few seconds, then lower back down slowly. Alternate to the left leg and continue for 30 seconds

Prone hamstring curl

Start lying face down on a mat with your hands beside your shoulders and your elbows squeezed into the body almost touching your rib cage. Slowly bend your knees so that your heels come up closer to your glutes and then lower back down to straight legs. Continue for 30 seconds

Cool down or repeat

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