The equipment you will need 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 + heels in
Lie down on the ground with your knees bent and feet firmly planted on the floor. Brace your core and press your heels into the floor however this time you will peel your toes off and firmly dig your heels into the floor. Now you can begin to drive your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Make sure your back stays straight and chin tucked into the chest. Be sure not to overextend the hips up to the ceiling and overarch the lower back. Continue for 45 seconds.
Starting on the floor, place your hands directly below your shoulders and slightly further apart than shoulder width. From the top of your back to your knees should be one straight line and your legs should be crossed at the shins. Be sure to contract your abdominal and glute muscles so that your back doesn't over arch or sag when you lower yourself. To begin, slowly start to bend your elbows and lower your chest until your chin reaches the floor (or just before if it's too much of a challenge), then slowly return to the starting position. Continue for 45 seconds.
Walking lunges + trunk rotation
Stand with your feet hip distance apart. Start by stepping forward with the right leg and bending at the knee to a 90-degree angle, keeping your back straight. As you bend the right knee, your left knee should move toward the floor (but not touch the floor). In this lunge position begin to rotate your trunk towards the right side (same side as the front leg), then rotate it back to centre and alternate to the other side. Continue alternating legs/trunk for 45 seconds.
Starting in your plank position (similar to your full push up position but on your forearms). Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Hold for 45 seconds.
Seated knee extension (both legs)
Sitting in a chair either with a back support or without. Begin by engaging your abdominal muscles to protect your lower back. Slowly lift both legs so that your legs are straight out in front of you, hold at the top for a few seconds, then lower back down slowly. Try not to tip too far backward with your torso as you lift your legs - this will require you to keep your core very tight. Continue lifting and lowering both legs for 45 seconds.
Start standing with your feet hip distance apart, toes pointing forward or very slightly outward. Maintain a slight bend in your knees as you hinge at the hips. Place your arms by your side and start by shifting your weight into your heels, then pushing your hips and glutes backward toward an imaginary wall behind you. You will feel a stretching in the back of the thighs, if it is too uncomfortable, bend your knees more. You will finish in a position where your chest is directed toward the floor, just before a 90 degree angle. To come back to standing, thrust the hips forward and squeeze the glutes at the top in your standing position. Continue for 45 seconds.