Curtsy Lunge

Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting position

Single Leg Dumbbell Hip Thrusts

Setup - Sit on floor with your upper back resting on a bench behind you - Place a dumbbell on top of your working leg using two hands to hold it securely Movement - On your working leg position your foot so that it is flat beneath your knee. Approximately hip-width apart. The other leg should be raised and kept bent in the air - Engage your core and glutes as you press through the heel of the foot on the ground to lift your hips upward. Squeeze your glutes at the top of the movement - Slowly lower your hips back down towards the ground, stopping before your glutes touch the floor

Dumbbell Hip Thrusts

Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting position

Resistance Band Hip Thrusts

Banded Hip Thrusts target the glutes using a resistance band around the thighs to increase muscle activation and improve strength How to Perform - Place a resistance band around your hips, lying flat on your back with knees bent and feet flat on the floor - Press through your heels, thrusting your hips upward while keeping your back on the floor - Squeeze your glutes at the top, then slowly lower your hips back down

Resistance Band Lunges

Resistance Band Lunges target the glutes, quads, and hamstrings. With a resistance band around the knees, it adds tension to activate the lower body muscles and improve stability How to Perform - Place a resistance band around your legs, just above your knees, and step one foot forward into a lunge position. - Lower your back knee towards the floor, keeping your front knee aligned with your ankle. - Push through the back of your working legs heel and reset at the top

Resistance Band Donkey Kicks

Banded Donkey Kicks are a glute exercise where a resistance band is placed around the thighs while you kick one leg back and up on all fours. This movement targets the glutes, improves hip stability, and builds lower body strength How to Perform -Place a resistance band around your legs, just above your knees -Get on all fours with hands under shoulders and knees under hips -Keeping your knee bent at 90 degrees, press one leg back and upward, driving your heel toward the ceiling -Squeeze your glutes at the top, then slowly return to the starting position -Repeat for reps/seconds, then switch legs

Around The Worlds

The resistance band around the world exercise is an upper body workout/activation that targets the shoulders, chest, and upper back How to Perform - Grab your resistant band and hold with a wide grip - Rotate your arms around your body slowly

Cat Cow

Cat-Cow is a gentle flow between two yoga poses that warms up the spine, improves flexibility, and helps release tension in the back and neck How to Perform - Start on all fours in a tabletop position - Place your wrists directly under your shoulders and your knees under your hips - Spread your fingers wide and press evenly through your hands - Tilt your pelvis back, letting your belly lower toward the floor - Lift your chest and gently look forward or slightly up - Draw your shoulder blades back and down - Tuck your tailbone under and round your spine toward the ceiling - Draw your belly button in toward your spine - Tuck your chin toward your chest, gazing at your thighs

Banded Crab Walks

Banded crab walks are a lateral stepping exercise done with a resistance band around your thighs. Stepping side to side against the band activates and strengthens the glutes, hips, and outer thighs while improving hip stability and control How to Perform - Place a resistance band around your legs, just above your knees - Stand with feet hip-width apart and lower into a slight squat - Step sideways with one foot, then follow with the other, keeping tension on the band - Continue stepping side to side for reps, maintaining a squat position and engaged core

Banded Squats

Banded squats are squats done with a resistance band around your thighs to create extra tension. This helps activate and strengthen the glutes, hips, and outer thighs, improves stability, and encourages better squat technique How to Perform -Place a resistance band around your legs, just above your knees -Stand with feet shoulder-width apart, toes slightly turned out, and core engaged - Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and knees tracking over your toes - Press your knees outward against the band's resistance as you squat down - Push through your heels to return to the standing position, keeping tension on the band

Standing Single Leg Hamstring Stretch

The Standing Single Leg Hamstring Stretch targets one hamstring at a time by extending the leg forward and reaching toward the toes. This stretch enhances flexibility, and reduces muscle tightness How to Perform - Stand upright with your feet under your hips - Extend one leg out in front of you, with your heel on the floor and your toes pointed up - Keeping your back straight, bend at the hips to bring your chest towards your thigh

Standing Quad Stretch

The Standing Quad Stretch targets the quadriceps by pulling the foot toward the glutes while standing. It improves thigh flexibility, and reduces muscle tightness How to Perform - Stand upright with one leg firmly on the ground - Bend the other knee, lifting the heel toward your glutes, and grasp your ankle/ foot with your hand - Gently pull your foot closer to your glutes until you feel a stretch in the front of your thigh

Hip Flexors

The Hip Flexor Lunge Stretch targets the muscles at the front of the hips by lunging forward and pressing the hips down and forward. It helps improve hip mobility How to Perform - Kneel on one knee placing one leg out in front of you bending your knee - Place your hands on your hip to keep your waist straight - Lean forward, shifting your weight onto your front leg - Hold and repeat

Bent Leg Side to Sides

Lying Bent Leg Side to Sides are a gentle spinal mobility and core activation exercise that involves rotating the lower body side to side while keeping the knees bent. It helps improve lower back flexibility, stretches the obliques, and promotes core stability How to Perform - Lie on your back, knees bent, with your feet flat - Place your arms extended out to sides for support - Slowly lower knees to one side - Pause, then return to centre and follow the same motion old the other side

Seated Butterfly Groin Stretch

The seated butterfly stretch, is a static stretch that improves hip and groin mobility How to Perform - Sit upright with your spine straight - Bend your knees and place the soles of your feet together - Lengthen your spine and broaden your chest - Place your hands on your knee caps, pushing your knees down as far as possible and hold

Front To Back Shoulder Stretch

The Front to Back Shoulder Stretch uses a resistance band to open the shoulders and chest. It helps improve shoulder flexibility and posture How to Perform - Grab a resistance band slightly wider than shoulder width - Raise your arms to shoulder height - Rotate your arms behind your head slowly, bringing your arms back in front of you

Overhead Tricep Stretch

The Overhead Tricep Stretch lengthens the triceps by bending the arm overhead and gently pulling the elbow. It improves arm and shoulder flexibility How to Perform - Stand with your legs shoulder width apart - Extend one arm overhead, keeping your forearm close to your upper arm - Use your other hand to grasp your elbow - Pull your elbow back towards your head - Hold the stretch for 15-30 seconds each side and repeat 2-3 times

Cross Body Stretch

The Cross Body Stretch involves pulling one arm across your chest with the opposite hand. It helps stretch the shoulder and upper back muscles, improves flexibility, and relieves tension How to Perform - Stand or sit tall with your spine neutral - Relax your shoulders away from your ears - Extend one arm straight across your chest at shoulder height - With your opposite hand, gently pull the extended arm closer to your body, just above the elbow or at the forearm - Keep your extended arm straight and hold

Rest

Move on to next round!

Rower

Setup - Adjust foot straps so your feet are secure and set the resistance. The resistance is typically controlled by a dial or lever - Sit down at machine with your legs extended in front of you with a slight bend in your knees - Grip the handle using an overhand grip Movement - Begin stroke by driving through your heels and pushing your legs back to full extension - As you extend your legs, your torso will naturally start to lean back slightly. Your arms should be straight at this point - Pull the handle towards your chest. You elbows should track close to your body and you should pull your hands towards your lower ribs - Begin recovery by extending your arms back out in front. Lean forward from the hips and finally bend your knees to return to the starting position