The equipment you will need this week is a towel/mat and a 1kg bag of rice or similar. Be sure to warm up before performing the exercises below.

Single leg hip thrust

Lie down on the ground with your knees bent and feet firmly planted on the floor. Then lift one foot from the floor so that the leg floats up and all the weight is in the foot on the floor. Brace your core and press your heel into the floor, driving your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Repeat on the same leg for 30 seconds, then more over to the other leg and repeat for 30 seconds. 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.

Full pushup

Starting in your plank position. Hands directly under your shoulders, slightly further than should width apart. The further apart your feet are from each other the easier it is, feet together is more challenging. Engage your abdominal and glute muscles so that your back stays straight as you lower down. Now you're in your starting position, bend at your elbows and lower your body towards the floor as far as possible and back to your plank starting position. Continue for 60 seconds.

Walking lunge + trunk rotation + weight

Stand with your feet hip distance apart.Holding onto two small weights, 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 60 seconds.

Forearm plank + toe tap

Starting in your plank position (similar to your full push up position but on your forearms). Place your forearms on the ground with elbows aligned below shoulders, and arms parallel to the body at roughly shoulder width distance. If flat palms bother your wrists, clasp your hands together. Then start to tap the feet out to the sides about 30cm from the starting position, alternating between feet. Hold for 60 seconds, continuing to tap your feet to the sides.

Partial wall squat

Using a wall to support your back, stand with your feet slightly further than hip distance apart and toes slightly turned out. Your heels should be far enough away from the wall behind you so that when you bend your knees, you can still see your toes. Bend at the knees to slide down the wall to a 90-degree angle (or slightly above if you're too challenged). keep your weight distributed in your heels and then stand back up into your starting position. Continue for 60 seconds.

Deadlift + weight

Stand with your feet hip distance apart, toes pointing forward. Maintain a slight bend in your knees as you hinge at the hips. Place your arms by your side, with 1kg weights in each hand and start by shifting your weight into your heels, then pushing your hips and glutes back behind you. You will feel a stretching in the back of the thighs, if it is too uncomfortable, bend your knees more. To come back to standing, thrust the hips forward and squeeze the glutes at the top in your standing position. Continue for 60 seconds.

Cool down or repeat

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