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Exercises

This section shows you stretches which focus on a specfic area.

Upper torso

Tricep press up

Strengthen triceps, chest, and shoulders.

  • Start with your hands close together under your chest

  • Lower your body until your chest nearly touches the ground

  • Push back up

Tricep dips on bench

Strengthen triceps, chest, and shoulders.

  • Sit on a bench with your hands next to your hips,

  • Slide your hips off the bench and lower your body by bending your elbows

  • Push back up

Tricep dips on parralette bars

Strengthen triceps, chest, and shoulders.

  • Hold yourself up on parallettes bars with your arms straight

  • Lower your body by bending your elbows

  • Push back up

Banded seated rows

Strengthen the back, shoulders, and biceps.

  • Sit on the ground with your legs extended and a resistance band around your feet

  • Pull the band towards your torso by squeezing your shoulder blades together

  • Relax your shoulders

TRX inverse pulls (beginner)

Strengthen the back, shoulders, and biceps.

  • Hold onto TRX handles with your body at an angle to the ground

  • Pull your chest towards the handles by squeezing your shoulder blades together

  • Lower back down

TRX inverse pulls (advanced)

Strengthen the back, shoulders, and biceps.

  • Hold onto TRX handles with your body more parallel to the ground

  • Pull your chest towards the handles by squeezing your shoulder blades together

  • Lower back down

Pull ups

Strengthen the back, shoulders, and biceps.

  • Hang from a pull-up bar with your hands shoulder-width apart

  • Pull your chest up towards the bar

  • Lower back down

Swissball roll outs (beginner)

Strengthen the core and shoulders.

  • Kneel on the ground with your hands on a Swissball

  • Roll the ball forward by extending your arms and body

  • Roll it back

Swissball roll outs (advanced)

Strengthen the core and shoulders.

  • Start in a plank position with your forearms on a Swissball

  • Roll the ball forward by extending your arms and body

  • Roll it back

Lower torso

Glute raise

Strengthen the glutes and lower back muscles.

  • Lie on your back with your knees bent and feet flat on the ground

  • Lift your hips towards the ceiling, squeezing your glutes

  • Lower back down

Swissball jacknife

Strengthen the core, shoulders, and hip flexors.

  • Start in a plank position with your feet on a Swissball

  • Roll the ball towards your chest by bending your knees

  • Roll it back out

Swissball deadbug

Strengthen the core and improve coordination.

  • Lie on your back with your arms and legs extended

  • Hold a Swissball between your hands and knees

  • Lower one arm and the opposite leg towards the ground

  • Return to the starting position

Swissball reverse crunch

Strengthen the lower abs and hip flexors.

  • Lie on your back with your feet on a Swissball

  • Lift your hips towards the ceiling, curling your knees towards your chest

  • Lower back down

Swissball 3 point knee drive

Strengthen the core and improve coordination.

  • Start in a plank position with your feet on a Swissball

  • Drive one knee towards your chest, then back

  • Then to the side, then back

  • Then across your body, then back

Side plank (beginner)

Strengthen the core, especially the obliques.

  • Lie on your side with your legs straight

  • Prop yourself up on your elbow and hold your body in a straight line

Side plank rotations (beginner)

Strengthen the core, especially the obliques, and improve rotational stability.

  • Start in a side plank position

  • Rotate your torso to bring your top arm under your body

  • Return to the starting position

Side plank rotations (advanced)

Strengthen the core, especially the obliques, and improve rotational stability.

  • Start in a side plank position

  • Rotate your torso to bring your top arm under your body

  • Return to the starting position with a more controlled and slower motion

Exercise band knee drives (beginner to advance)

Strengthen the hip flexors and improve balance.

  • Attach an exercise band to a low anchor point

  • Stand with the band around your knee

  • Drive your knee up towards your chest against the resistance of the band

Exercise band knee drives in a full plank

Strengthen the core, shoulders, and hip flexors.

  • Start in a plank position with an exercise band around your knees

  • Drive one knee towards your chest against the resistance of the band

  • Return and repeat with the other knee

Upper leg

Patrick step

Strengthen the quadriceps and improve hip flexor flexibility.

  • Stand upright with your feet hip-width apart

  • Take a small step forward with one leg, keeping your heel off the ground

  • Bend your front knee and lower your body, allowing your front knee to move forward past your toes while keeping your back leg straight and heel off the ground

  • Push through the ball of your front foot to return to the starting position

Banded single leg glute abduction

Strengthen the gluteus medius and improve hip stability.

  • Place a resistance band around your legs just above the knees

  • Stand on one leg and move the other leg out to the side against the resistance of the band

Bodyweight split squat

Strengthen the quadriceps, hamstrings, and glutes.

  • Stand in a split stance with one foot forward and one foot back

  • Lower your body until your back knee nearly touches the ground

  • Return to the start

Bodyweight forward lunge

Strengthen the quadriceps, hamstrings, and glutes.

  • Start in a standing position, with feet together

  • Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle

  • Push back to the starting position

Bulgarian split squat (bodyweight)

Strengthen the quadriceps, hamstrings, and glutes.

  • Stand a few feet in front of a bench

  • Place one foot behind you on the bench

  • Lower your body until your front thigh is parallel to the ground

Step up (bodyweight)

Strengthen the quadriceps, hamstrings, and glutes.

  • Step onto a platform with one foot

  • Bringing the other knee up to hip level

  • Step back down

Step up knee drive (bodyweight)

Strengthen the quadriceps, hamstrings, and glutes.

  • Step onto a platform with one foot

  • Drive the other knee up to hip level

  • Return to the starting position.

Backward lunge to explove knee drive

Improve power, coordination, and lower body strength.

  • Perform a backward lunge

  • Drive the rear knee up explosively as you return to the starting position.

ATG split squat

Improve power, coordination, and lower body strength.

  • Lower your body into a split squat position with your back leg as far back as possible, aiming to touch the knee to the ground

  • Return to the start.

Single leg glute raise

Strengthen the glutes, hamstrings, and improve unilateral strength.

  • Lie on your back with one knee bent and the other leg extended

  • Lift your hips towards the ceiling while keeping the extended leg straight

  • Lower back down.

Alternate foot Glute raise holds

Strengthen the glutes, hamstrings, and improve stability.

  • Lie on your back with your knees bent and feet flat on the ground

  • Lift your hips and alternate raising one foot off the ground

  • Holding each position for a few seconds.

Bench hip drive (bodyweight)

Strengthen the glutes and hamstrings.

  • Place your upper back on a bench with your feet flat on the ground

  • Lower your hips towards the ground

  • Drive them up towards the ceiling, squeezing your glutes at the top.

Single leg Hip drive (bodyweight)

Strengthen the glutes, hamstrings, and improve unilateral strength.

  • Place your upper back on a bench with one foot flat on the ground and the other leg extended

  • Lower your hips towards the ground

  • Drive them up towards the ceiling, squeezing your glutes at the top.

Swissball Hamstring curl double leg

Strengthen the hamstrings, glutes, and lower back.

  • Lie on your back with your feet on a swissball

  • Lift your hips and roll the ball towards you by bending your knees

  • Roll it back out.

Swissball Hamstring curl single leg

Strengthen the hamstrings, glutes, and improve unilateral strength.

  • Lie on your back with one foot on a swissball and the other leg extended

  • Lift your hips and roll the ball towards you by bending your knee

  • Roll it back out.

Single leg romanian deadlift (bodyweight)

Strengthen the hamstrings, glutes, and improve balance.

  • Stand on one leg with the other leg extended behind you

  • Bend at the hips and lower your torso until you feel a stretch in your hamstrings

  • Return to the starting position.

Single leg deadlift (bodyweight)

Strengthen the hamstrings, glutes, and improve balance.

  • Stand on one leg with the other leg extended behind you

  • Bend at the hips and lower your torso until you feel a stretch in your hamstrings

  • Return to the starting position.

Lateral lunge (bodyweight)

Strengthen the quadriceps, hamstrings, and glutes.

  • Step to the side with one foot

  • Lower your hips into a lunge position while keeping the other leg straight

  • Return to the starting position.

Curtsy lunge (bodyweight)

Strengthen the quadriceps, hamstrings, and glutes.

  • Step one foot behind and across the other leg

  • Lower your hips into a lunge position

  • Return to the starting position.

Lower leg

Straight leg calf raise

Strengthen the calf muscles and improve ankle stability.

  • Stand with your feet hip-width apart

  • Raise your heels off the ground as high as possible

  • Slowly lower them back down.

Bent leg calf raise

Strengthen the soleus muscle and improve balance.

  • Stand with your knees slightly bent

  • Raise your heels off the ground as high as possible

  • Slowly lower them back down.

Tib raise

Strengthen the tibialis anterior and improve ankle mobility.

  • Stand with your heels on the ground

  • Lift your toes as high as possible

  • Slowly lower them back down.

Single leg balance work

Improve balance, proprioception, and ankle stability.

  • Stand on one leg, maintaining balance for a set period of time

  • You can increase the difficulty by closing your eyes or standing on an unstable surface.

Routines

  • A strength routine involves exercises aimed at building and maintaining muscle strength.

  • A power routine emphasises explosive movements designed to improve speed and agility.

  • Activation refers to a series of exercises performed before a workout or race to "wake up" and engage the muscles that will be used during running.

  • A drill routine involves specific exercises designed to improve running form, technique, and efficiency.

Routine 1: Lower Body Focus

Warm up

Leg swings

60 seconds

  • Swinging one leg forward and backward or side to side in a controlled motion while balancing on the other leg

  • This can be done holding onto a support for stability.

High knees

60 seconds

  • Jog in place while lifting your knees as high as possible towards your chest.

Butt kicks

60 seconds

  • Jog in place while kicking your heels up towards your glutes.

Work out

Straight Leg Calf Raise

3 sets of 15 reps

  • Stand with your feet hip-width apart and raise your heels off the ground as high as possible

  • Slowly lower them back down.

Bent Leg Calf Raise

3 sets of 15 reps

  • Stand with your knees slightly bent, then raise your heels off the ground as high as possible

  • Slowly lower them back down.

Bodyweight Split Squat

3 sets of 12 reps per leg

  • Stand in a split stance with one foot forward and one foot back

  • Lower your body until your back knee nearly touches the ground

  • Return to the start.

Step Up (Bodyweight)

3 sets of 12 reps per leg

  • Step onto a platform with one foot

  • Bringing the other knee up to hip level

  • Step back down.

Bulgarian Split Squat (Bodyweight)

3 sets of 12 reps per leg

  • Stand a few feet in front of a bench

  • Place one foot behind you on the bench

  • Lower your body until your front thigh is parallel to the ground.

Single leg balance work

3 sets of 30-second holds per leg

  • Stand on one leg, maintaining balance for a set period of time

  • You can increase the difficulty by closing your eyes or standing on an unstable surface.

Cool down

Hamstring stretch

2-5 minutes

  • Extend one leg straight out and reach towards your toes to stretch the back of the thigh.

Quad stretch

2-5 minutes

  • Placing one foot on a couch or bench behind you

  • Lunge forward with the other leg.

Routine 2: Glute Activation

Warm up

Arm circles

60 seconds for each arm

  • Stand with your arms extended out to the sides and make small, controlled circles.

  • Gradually increase the size of the circles.

Hip circles

60 seconds in each direction

  • Move hips in a circular motion to loosen the hip joints.

Work out

Banded Single Leg Glute Abduction

3 sets of 15 reps per leg

  • Place a resistance band around your legs, just above the knees

  • Stand on one leg and move the other leg out to the side against the resistance of the band.

Glute Raise

3 sets of 15 reps

  • Lie on your back with your knees bent and feet flat on the ground

  • Lift your hips towards the ceiling, squeezing your glutes

  • Lower them back down.

Single Leg Glute Raise

3 sets of 12 reps per leg

  • Lie on your back with one knee bent and the other leg extended

  • Lift your hips towards the ceiling while keeping the extended leg straight

  • Lower them back down.

Alternate Foot Glute Raise Holds

3 sets of 30-second holds per leg

  • Lie on your back with your knees bent and feet flat on the ground

  • Lift your hips and alternate raising one foot off the ground

  • Hold each position for a few seconds.

Bench Hip Drive (Bodyweight)

3 sets of 15 reps

  • Place your upper back on a bench with your feet flat on the ground

  • Lower your hips towards the ground

  • Drive them up towards the ceiling, squeezing your glutes at the top.

Single Leg Hip Drive (Bodyweight)

3 sets of 12 reps per leg

  • Place your upper back on a bench with one foot flat on the ground and the other leg extended

  • Lower your hips towards the ground

  • Drive them up towards the ceiling, squeezing your glutes at the top.

Cool down

Pigeon pose

2-5 minutes

  • Sit with one leg bent in front and the other extended back.

Glute stretch

2-5 minutes

  • Sitting on the ground, bend one leg and place the foot flat on the floor outside the opposite knee

  • Twist the torso towards the bent knee and use the opposite arm to pull the knee towards the chest.

Routine 3: Full Body Strength

Warm up

Jumping jacks

60 seconds

  • Jumping to a position with legs spread wide and hands touching overhead

  • Returning to the original position.

Russian twists

60 seconds

  • Sit with knees bent, lean back slightly

  • Twist your torso side to side while holding a weight.

Work out

Bodyweight Forward Lunge

3 sets of 12 reps per leg

  • Step forward with one foot, lowering your hips until both knees are bent at a 90-degree angle

  • Push back to the starting position.

Single Leg Romanian Deadlift (Bodyweight)

3 sets of 12 reps per leg

  • Stand on one leg with the other leg extended behind you

  • Bend at the hips and lower your torso until you feel a stretch in your hamstrings

  • Return to the starting position.

Tricep Dips on Bench

3 sets of 12 reps

  • Sit on a bench with your hands next to your hips

  • Slide your hips off the bench and lower your body by bending your elbows

  • Push back up.

Pull Ups

3 sets of 8 reps (use assistance if needed)

  • Hang from a pull-up bar with your hands shoulder-width apart

  • Pull your chest up towards the bar

  • Lower back down.

Swissball Jackknife

3 sets of 15 reps

  • Start in a push-up position with your feet on a Swissball

  • Pull your knees towards your chest.

Side Plank (Beginner)

3 sets of 30-second holds per side

  • Lie on your side with your legs straight

  • Prop yourself up on your elbow and hold your body in a straight line.

Cool down

Downward dog

-

  • Start on all fours

  • Lift your hips up and back

  • Forming an inverted V shape.

Routine 4: Core and Stability

Warm up

Shoulder rolls

60 seconds

  • Rotating the shoulders in a circular motion, both forward and backward, in a controlled manner.

Work out

Swissball Deadbug

3 sets of 15 reps

  • Lie on your back with your arms and legs extended

  • Hold a Swissball between your hands and knees

  • Lower one arm and the opposite leg towards the ground

  • Return to the starting position.

Swissball Reverse Crunch

3 sets of 15 reps

  • Lie on your back with your feet on a Swissball

  • Lift your hips towards the ceiling, curling your knees towards your chest

  • Lower back down.

Side Plank Rotations (Beginner)

3 sets of 12 reps per side

  • Start in a side plank position

  • Rotate your torso to bring your top arm under your body

  • Return to the starting position.

Swissball Roll Outs (Beginner)

3 sets of 12 reps

  • Kneel on the ground with your hands on a Swissball

  • Roll the ball forward by extending your arms and body

  • Roll it back.

Exercise Band Knee Drives in a Full Plank

3 sets of 15 reps per leg

  • Start in a plank position with an exercise band around your knees

  • Srive one knee towards your chest against the resistance of the band.

Cool down

Cobra pose

2-5 minutes

  • Lie face down

  • Press your hands into the floor

  • Lift your chest.

Child's pose

2-5 minutes

  • Kneel on the floor

  • Sit back on your heels

  • Extend your arms forward while lowering your chest.

Routine 5: Lower Body Power

Warm up

Skipping

2-5 minutes

  • Use a jump rope to, you know, skip.

Jumping jacks

60 seconds

  • Jump into a position with legs spread wide and hands touching overhead

  • Return to the original position.

Work out

Step Up Knee Drive (Bodyweight)

3 sets of 12 reps per leg

  • Step onto a platform with one foot

  • Drive the other knee up to hip level

  • Return to the starting position.

Backward Lunge to Explosive Knee Drive

3 sets of 12 reps per leg

  • Perform a backward lunge

  • Drive the rear knee up explosively as you return to the starting position.

ATG Split Squat

3 sets of 12 reps per leg

  • Lower your body into a split squat position with your back leg as far back as possible, aiming to touch the knee to the ground

  • Return to the start.

Curtsy Lunge (Bodyweight)

3 sets of 15 reps per leg

  • Step one foot behind and across the other leg

  • Lower your hips into a lunge position

  • Return to the starting position.

Lateral Lunge (Bodyweight)

3 sets of 15 reps per leg

  • Step to the side with one foot

  • Lower your hips into a lunge position while keeping the other leg straight

  • Return to the starting position.

Single Leg Deadlift (Bodyweight)

3 sets of 12 reps per leg

  • Stand on one leg with the other leg extended behind you

  • Bend at the hips and lower your torso until you feel a stretch in your hamstrings

  • Return to the starting position.

Cool down

Quad stretch

2-5 minutes

  • Placing one foot on a couch or bench behind you

  • Lunge forward with the other leg.

Calf stretch

2-5 minutes

  • Stretch the calf by placing one foot on an angle behind the other and pressing the heel into the ground.

Routine 6: Hamstring Focus

Warm up

Leg swings

60 seconds each leg

  • Swinging one leg forward and backward or side to side in a controlled motion while balancing on the other leg.

  • This can be done holding onto a support for stability.

High knees

60 seconds each leg

  • Jog in place while lifting your knees as high as possible towards your chest.

Work out

Swissball Hamstring Curl (Double Leg)

3 sets of 15 reps

  • Lie on your back with heels on a Swissball

  • Lift your hips, and curl the ball towards you.

Single Leg Romanian Deadlift (Bodyweight)

3 sets of 12 reps per leg

  • Stand on one leg with the other leg extended behind you

  • Bend at the hips and lower your torso until you feel a stretch in your hamstrings

  • Return to the starting position.

Bodyweight Split Squat

3 sets of 12 reps per leg

  • Stand in a split stance with one foot forward and one foot back

  • Lower your body until your back knee nearly touches the ground

  • Return to the start.

Single Leg Glute Raise

3 sets of 12 reps per leg

  • Lie on your back with one knee bent and the other leg extended

  • Lift your hips towards the ceiling while keeping the extended leg straight

  • Lower them back down.

Straight Leg Calf Raise

3 sets of 15 reps

  • Stand with your feet hip-width apart

  • Raise your heels off the ground as high as possible

  • Slowly lower them back down.

Cool down

Hamstring stretch

2-5 minutes

  • Extend one leg straight out and reach towards your toes to stretch the back of the thigh.

Hip flexor stretch

2-5 minutes

  • Lunging forward with one leg while keeping the back leg straight.

Routine 7: Upper Body Strength

Warm up

Arm circles

60 seconds each arm

  • Stand with your arms extended out to the sides and make small, controlled circles.

  • Gradually increase the size of the circles.

Shoulder rolls

2-5 minutes

  • Rotating the shoulders in a circular motion, both forward and backward, in a controlled manner.

Work out

Tricep Press Up (Beginner)

3 sets of 15 reps

  • Perform a push-up with your hands close together under your chest

  • Lower your body until your chest nearly touches the ground

  • Push back up.

A Frame Press

3 sets of 15 reps

  • Start in a downward dog position

  • Bend your elbows to lower your head towards the ground

  • Push back up.

TRX Inverse Pulls (Beginner)

3 sets of 12 reps

  • Hold onto TRX handles with your body at an angle to the ground

  • Pull your chest towards the handles by squeezing your shoulder blades together

  • Lower back down.

Pull Ups

3 sets of 8 reps (use assistance if needed)

  • Hang from a pull-up bar with your hands shoulder-width apart

  • Pull your chest up towards the bar

  • Lower back down.

Banded Seated Rows

3 sets of 15 reps

  • Sit on the ground with your legs extended and a resistance band around your feet

  • Pull the band towards your torso by squeezing your shoulder blades together, then release.

Swissball Roll Outs (Beginner)

3 sets of 12 reps

  • Kneel on the ground with your hands on a Swissball

  • Roll the ball forward by extending your arms and body

  • Roll it back.

Cool down

Chest stretch

2-5 minutes

  • Stretch the chest muscles by extending arms behind and clasping hands or pressing against a wall.

Tricep stretch

2-5 minutes

  • Raise one arm overhead, bend your elbow

  • Pull the elbow towards your head.

Routine 8: Core and Glute Activation

Warm up

Arm swings

60 seconds each arm

  • Swing your arms forward and backward in a controlled manner.

Russian twists

2-5 minutes

  • Sit with knees bent, lean back slightly

  • While holding a weight, twist your torso side to side.

Work out

Swissball Jackknife

3 sets of 15 reps

  • Start in a push-up position with your feet on a Swissball

  • Pull your knees towards your chest.

Swissball Deadbug

3 sets of 15 reps

  • Lie on your back with your arms and legs extended

  • Hold a Swissball between your hands and knees

  • Lower one arm and the opposite leg towards the ground

  • Return to the starting position.

Glute Raise

3 sets of 15 reps

  • Lie on your back with your knees bent and feet flat on the ground

  • Lift your hips towards the ceiling, squeezing your glutes

  • Lower them back down.

Single Leg Glute Raise

3 sets of 12 reps per leg

  • Lie on your back with one knee bent and the other leg extended

  • Lift your hips towards the ceiling while keeping the extended leg straight

  • Lower them back down.

Side Plank (Beginner)

3 sets of 30-second holds per side

  • Lie on your side with your legs straight

  • Prop yourself up on your elbow and hold your body in a straight line.

Exercise Band Knee Drives (Beginner)

3 sets of 15 reps per leg

  • Lying on your back with a resistance band looped around your feet

  • Drive one knee towards your chest while keeping the other leg extended on the ground

  • Alternate legs.

Cool down

Cobra pose

2-5 minutes

  • Lie face down, press your hands into the floor

  • Lift your chest up.

Child's pose

2-5 minutes

  • Kneel on the floor, sit back on your heels

  • Extend your arms forward while lowering your chest.

Routine 9: Lower Body Stability

Warm up

Leg swings

60 seconds each leg

  • Swinging one leg forward and backward or side to side in a controlled motion while balancing on the other leg

  • This can be done holding onto a support for stability.

Hip circles

2-5 minutes

  • Moving hips in a circular motion to loosen the hip joints.

Work out

Single Leg Balance Work

3 sets of 30-second holds per leg

  • Stand on one leg, maintaining balance for a set period of time.

  • You can increase the difficulty by closing your eyes or standing on an unstable surface.

Bodyweight Forward Lunge

3 sets of 12 reps per leg

  • Step forward with one foot

  • Lower your hips until both knees are bent at a 90-degree angle

  • Push back to the starting position.

Bulgarian Split Squat (Bodyweight)

3 sets of 12 reps per leg

  • Stand a few feet in front of a bench

  • Place one foot behind you on the bench

  • Lower your body until your front thigh is parallel to the ground.

Step Up (Bodyweight)

3 sets of 12 reps per leg

  • Step onto a platform with one foot

  • Bring the other knee up to hip level

  • Step back down.

Lateral Lunge (Bodyweight)

3 sets of 15 reps per leg

  • Step to the side with one foot

  • Lower your hips into a lunge position while keeping the other leg straight

  • Return to the starting position.

Bent Leg Calf Raise

3 sets of 15 reps

  • Stand with your knees slightly bent

  • Raise your heels off the ground as high as possible

  • Slowly lower them back down.

Cool down

Quad stretch

2-5 minutes

  • Placing one foot on a couch or bench behind you and lunging forward with the other leg.

Calf stretch

2-5 minutes

  • Stretch the calf by placing one foot on an angle behind the other and pressing the heel into the ground.

Routine 10: Full Body Activation

Warm up

Jumping jacks

60 seconds

  • Jump into a position with legs spread wide and hands touching overhead, then return to the original position.

Russian twists

60 seconds

  • Sit with knees bent, lean back slightly

  • While holding a weight, twist your torso side to side.

Work out

Bodyweight Split Squat

3 sets of 12 reps per leg

  • Stand in a split stance with one foot forward and one foot back

  • Lower your body until your back knee nearly touches the ground

  • Return to the start.

Swissball Hamstring Curl (Double Leg)

3 sets of 15 reps

  • Lie on your back with heels on a Swissball

  • Lift your hips and curl the ball towards you.

Tricep Dips on Bench

3 sets of 12 reps

  • Sit on a bench with your hands next to your hips

  • Slide your hips off the bench and lower your body by bending your elbows

  • Push back up.

Swissball Jackknife

3 sets of 15 reps

  • Start in a push-up position with your feet on a Swissball

  • Pull your knees towards your chest.

Single Leg Glute Raise

3 sets of 12 reps per leg

  • Lie on your back with one knee bent and the other leg extended

  • Lift your hips towards the ceiling while keeping the extended leg straight

  • Lower them back down.

Side Plank Rotations (Beginner)

3 sets of 12 reps per side

  • Start in a side plank position

  • Rotate your torso to bring your top arm under your body

  • Return to the starting position.

Cool down

Downward dog

2-5 minutes

  • Start on all fours, lift your hips up and back, forming an inverted V shape.

Warm-up Drill

Leg Swings

30 seconds per leg

  • Stand next to a wall or support for balance.

  • Swing one leg forward and backward, keeping it straight.

  • Switch legs after 10-15 swings.

High Knees

30 seconds

  • Jog in place while lifting your knees as high as possible, aiming to bring them up to your chest.

Butt Kicks

30 seconds

  • Jog in place while kicking your heels up towards your glutes.

Walking Lunges with Torso Twist

1 minute

  • Step forward into a lunge position, then twist your torso towards the forward leg.

  • Alternate legs as you move forward.

Arm Circles

30 seconds each direction

  • Extend your arms out to the sides and make small circles, gradually increasing the size of the circles.

  • Reverse the direction after 15-20 seconds.

Hip Circles

30 seconds each direction

  • Stand with feet shoulder-width apart, place your hands on your hips

  • Make large circular movements with your hips

  • Switch directions after 10-15 seconds.

Dynamic Leg Stretch

30 seconds per leg

  • Swing one leg across your body and then out to the side while maintaining balance

  • Repeat for 10-15 swings per leg.

Inchworms

1 minute

  • Start standing, bend at the waist to touch the ground

  • Walk your hands forward into a plank position

  • Walk your feet towards your hands

  • Repeat the process.

Lateral Shuffles

1 minute

  • Stand with feet shoulder-width apart, bend your knees slightly

  • Shuffle to the side for 10-15 steps

  • Shuffle back.

Glute Bridges

1 minute

  • Lie on your back with knees bent and feet flat on the ground

  • Lift your hips towards the ceiling, squeezing your glutes at the top

  • Lower back down and repeat.

Activation Drill

Glute Bridges

2 sets of 15 reps

  • Lie on your back with knees bent and feet flat on the ground

  • Lift your hips towards the ceiling, squeezing your glutes at the top

  • Hold for a second, then lower back down.

Clamshells

2 sets of 15 reps per side

  • Lie on your side with knees bent at a 90-degree angle

  • Keep your feet together and lift the top knee while keeping your hips stable

  • Lower back down.

Leg Swings

2 sets of 15 swings per leg

  • Stand next to a wall or support for balance

  • Swing one leg forward and backward, keeping it straight

  • Switch legs after 10-15 swings.

Fire Hydrants

2 sets of 15 reps per side

  • Get on all fours with hands under shoulders and knees under hips

  • Lift one leg out to the side, keeping the knee bent at a 90-degree angle

  • Lower back down.

Heel Raises

2 sets of 15 reps

  • Stand with feet hip-width apart

  • Raise your heels off the ground, standing on your toes

  • Lower back down.

Plank with Shoulder Tap

2 sets of 15 reps per side

  • Get into a plank position with hands under shoulders

  • Tap your left shoulder with your right hand and then your right shoulder with your left hand while keeping your hips stable.

Single-Leg Deadlifts

2 sets of 10 reps per leg

  • Stand on one leg and hinge at the hips, lowering your torso towards the ground while extending the other leg behind you

  • Return to standing.

Dynamic Hip Flexor Stretch

2 sets of 15 reps per side

  • Get into a lunge position with one foot forward and the other leg extended behind

  • Rock your hips forward and backward.

H2

H3

H4

Reps

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