Warm Up Exercises

 Hip Drive technical points

  1. Place your feet shoulder width apart - same as your squat

  2. Bend over and grab your feet with your arms on the inside of your knees

  3. Bring your bum as low as you can whilst continuing to hold onto your feet

  4. Then bring you bum in the air and feel a stretch in your Hamstrings

  5. Bring your bum back down and repeat the movement

Striders technical points

  1. Bring yourself to a push-up position

  2. Brace your abs

  3. Bring one knee up to your elbow and place the foot down as close to your hand as you can

  4. Lean into the stretch

  5. Return your knee and repeat on the other side

Inchworm technical points

  1. Place your feet shoulder width apart

  2. Bend over and place your hands on the floor

  3. Walk your hands out to a push-up

  4. Walk your hands back in and stand up

Samson Stretch technical points

  1. Lunge back and place your back knee on the floor

  2. Push your hips forward and bring your arms over head

  3. You should feel a stretch in your hip

  4. Do all the reps on one leg, then swap legs and repeat on the other side

T- Rotation technical points

  1. Stand hip wide apart

  2. Bring your arms out so that they are straight in front of your chest

  3. Go to turn and step behind you

  4. As your torso turns spread your arms so that your arm follows where you back leg points

  5. Squeeze your upper back

  6. Return to the start position

  7. Complete reps on one side first before repeating on the other side

Leg Swing technical points

  1. Stand close to a wall or something to hold onto

  2. Take the your weight onto one leg and lift the other leg off the floor

  3. Kick that leg forward so you feel a slight stretch in your Hamstrings

  4. Then drive it behind you so your feel a slight stretch in your hips

  5. Continue this for your entire set, then repeat on the other leg

Arm Rotation technical points

  1. Keep one arm straight

  2. Lift the arm up over your head and rotate it all the way around back to your side

  3. Complete set on one arm then repeat on the other arm