CORE intermediate level
Start: stand upright with the feet spread wider than shoulder width and the arms extended up and holding a single dumbbell in both hands above head height and over one shoulder.
Action: Squat down by bending the hips and the knees. Simultaneously rotate the torso, and lower the dumbbell down, across body midline and to the floor at the outside of the opposite foot.
End: Return to the staring position by moving by bringing the torso upright, extending the knees and the hips, rotating the torso back to centre, and raising the dumbbell up, across the torso and above the original shoulder
Barbell/dumbbell bicep curl, single arm, underhand grip
Start: stand upright with feet parallel, with one arm at side externally rotated and holding a barbell with palm facing up.
Action: keeping the arm externally rotated, raise the barbell to shoulder height by bending the elbow.
End: lower the barbell to starting position
Barbell core rotation
Start: Stand upright holding the weighted end of a barbell at with both hands at shoulder height and elbows extended. The other end of the barbell is unweighted and anchored on the floor.
Action: Keeping the elbows extended and the trunk upright, squat down slightly by pushing the hips back and bending the knees, while simultaneously moving the end of the bar down and to the outside of one of the knees by rotating the torso and lowering the arms. Raise the bar back up to the centre by raising the arms and rotating the torso in the opposite direction.
End: In a continuous motion continue to lower the bar down to the outside of the other knee, again by squatting down, lowering the arms, and rotating the torso. Continue to perform the rotational movements holding the end of the bar for the required number of repetitions
Alternating leg jack knife, knees bentl
Start: Lie with the lower back on a stability ball back behind the body, and hands resting on the floor for support. Bend the knees at a 90 degree angle and raise the feet off the ground by bending the hips 90 degrees.
Action: Keeping the torso steady and angled back, lower one leg down and out to horizontal by extending the hip.
End: Return the leg up and in by bending the hip and knee 90 degrees. Repeat the movement with the other leg. Continue to extend the legs down/out and up/in, alternating sides with each repetition.
Ball (Yoga Ball)
Alternate leg lowering, lying on back, legs straight
Start: Lie back on a stability ball with arms raised overhead, and grasping a sturdy structure above/behind the head. Keep the knees extended and raise the feet up off the ground until the hips bent are bent at a 90 degree angle.
Action: Keeping a tight grip over head, the back on the stability ball, and the torso parallel with the floor, lower one leg down to horizontal by extending the hip.
End: Raise the leg back up to the starting position by flexing the hip and knee to 90 degrees. Repeat the movement with the other leg. Continue to raise and lower the legs individually, alternating the side with each repetition
Bird dog, lying on stability ball
Start: Lie face down on a stability ball with the hands and feet on the floor, and arms and legs extended out and down in the front and back, respectively.
Action: Keeping the torso on the ball reach one arm straight out in front by raising the arm above the head. Simultaneously raise the contralateral foot off the floor and towards the ceiling by extending the hip, keeping the leg straight throughout.
End: Lower the raised hand and foot back to the floor. Repeat the movements with the opposite arm and leg. Continue to raise and lower the arms and legs, alternating sides with each repetition.
Bird dog in plank elbows on floor, feet on stability ball
Start: Adopt a plank position supported with the elbows down on the floor in front and the feet up on a stability ball in back.
Action: Keeping the hips extended extend one arm straight out in front by raising the arm and extending the elbow. Simultaneously raise the contralateral foot off the stability ball by extending the hip while keeping the leg straight.
End: Lower the elbow back to the floor by bending the arm, while simultaneously lowering the raised foot back to the stability ball. Repeat the movements with the opposite arm and leg. Continue raise and lower the arms and legs, alternating sides with each repetition.
Alternating split squat jump
Start: Stand upright with feet split front to back, holding a medicine ball at chest level with upper arms down at the sides and the elbows bent.
Action: Keeping the torso upright and the medicine ball in at chest level, lower the body towards the floor by bending the legs, until the back knee hovers slightly above the floor. Push down on front foot, extend the front and back legs and jump up off the floor. In mid air switch the front and back legs.
End: Absorb landing by bending knees and lowering down into another split squat.
Medicine ball big circles
Start: Stand upright with the feet spaced wider than shoulder width and with the arms extended towards the ceiling holding a stability ball between both hands. Start: Keeping the back straight, and both hands on the ball, use the ball to create a large circle around the body. Complete the first half of the circle by lowering the ball down to one side. Gradually lower the arms down in front of the body while simultaneously pushing the hips back and bending the knees. Touch the ball to the floor between the feet. Complete the second half of the circle by moving the ball up and out to the side. Gradually raise the arms back overhead while extending the knees and hips.
End: Repeat the large circle movement in the opposite direction. Continue to create the large
Medicine ball figure-8, holding med ball in front, seated on stability ball or standing
Start: Sit upright on a stability ball with feet on the floor. The arms are raised out in front of the body, and holding a medicine ball at sternum level with both hands.
Action: Raise the medicine ball up and to the side over one shoulder. In a continuous sweeping motion move the med ball down, across the body, and to the other side at hip level. Keeping the med ball on the same side, raise it up over the shoulder. Move the med ball down, across, and back to the other side at hip level. Complete the figure 8 by raising the med ball up over the shoulder.
End: Continue to make figure 8s in front of the body
Medicine ball hip raise (knees bent), ball between knees
Start: Lie back on the floor with arms down at the sides and hands underneath the tailbone for support. Bend the knees at a 90 degree angle, squeeze a medicine ball between the knees and raise the feet so that they hover just off the floor.
Action: Keeping the upper back and shoulders pressed into the floor, and the knees bent 90 degrees, raise the knees and medicine ball towards the trunk by flexing the hips. When the hips are bent 90 degrees, raise the hips and lower back off the floor/hands by flexing the trunk.
End: Lower the hips back down to the floor/hands, and then the feet back down until the feet hover just above the floor.
Medicine ball hip raise to hip extension, legs straight, ball between feet
Start: Lie back on the floor with the arms extended down at the sides. Squeeze a ball between the feet, and extend the legs towards the ceiling by bending the hips 90 degrees from horizontal.
Action: Keeping the knees straight lower the feet/ball towards the floor by extending the hips until they hover just above the floor. Press the arms down into the floor for support and raise the feet/ball up towards the ceiling by flexing the hips. When the hips are bent 90 degrees raise the hips and lower back off the floor by flexing the trunk. Immediately, extend the hips out to 180 degrees and push the feet/ball straight up towards the ceiling.
Medicine ball overhand squat (swinging motion)
Start: Stand upright with feet parallel, feet spaced shoulder width or wider, with the arms extended down towards the floor and holding a medicine ball between the legs.
Action: Keeping the torso upright, and the ball between the legs, squat down by moving hips back/down, bend the knees to 90 degrees, and touch the ball to the floor. Return upright by pushing through the heels, and extending the knees and hips. During the ascent, keep the elbows straight and swing the medicine ball up overhead until the arms are pointing towards the ceiling.
End: Keeping the elbows extended, start to lower the ball back down between the legs. Simultaneously
YOGA BASIC stretch
Big Toe Hold
Start: From supine, lift right leg towards chest and hold big toe with right index and middle fingers and place left hand on thigh. Exhale, lifting forehead toward knee.
Action: Hold and breathe, or release head to ground and extend leg to side for inner thigh stretch. Hold each stretch separate, or flow between the two.
End: Return to centre and release toe.
Modified Seated Fold
Start: Sitting upright with a rolled up mat under your sit bones with a slight (or more) bend in your knees.
Action: Hingeing from hips shifting chest forward towards toes until you feel a stretch in your hamstrings.
End: Return back to upright position.
Start: From seated, extend legs with a soft knee bend if needed. Hinging from hips, reach chest towards thighs, maintaining neutral spine.
Action: Choice to bend one knee to side, bringing foot to opposite thigh (see tree pose) to focus stretch on just one side.
End: Lift chest and return to seated.
Start: From mountain, step back into a short stance and align heels. Front knee bent over ankle. Back leg straight, toes turned in slightly. Hips and shoulders square forward.
Action: Continue to press outer edge of back foot into ground. Relax shoulders and point tailbone towards floor. Engage core and lift up through torso and sink into legs.
End: Bring hands to thigh and step into mountain.
Start: From Warrior 1, keep heels aligned and open hips and shoulders to the side. Lower arms parallel to ground, reaching out in opposite directions through fingers. Keep front knee bent and hips level. Look over front hand.
Action: Lifting upper body and reaching through fingers, sink through lower body, keeping knee over ankle.
End: Bring hands to thigh and step into mountain.
Start: From Warrior 2, keep leg position. Turn front palm up, lifting arm towards the sky, stacking wrist over shoulder over hip.
Action: Sink through lower body while lifting into upper body. Keep knee over ankle
End: Bring hand to thigh and return to mountain pose.