Single Leg Glute Bridge – Toes Up – Advanced Lie on your back on the floor with your knees bent and feet flat. Raise your right leg upwards. And slightly raise your toes on your left foot. Drive through the heel of your left foot, squeezing your glutes lifting your butt and hips off of […]

Single Leg Glute Bridge Lie on your back on the floor with your feet flat and knees bent. Raise your right leg upwards. Drive through the heel of your bent left leg, squeezing your glutes lifting your butt and hips off of the ground. Pause and then return to the starting position. [wlsp_jvftbasecontentvaluablebanners]  

Reaching Side Lunge Stand with your midsection firm and chest out and a dumbbell in each hand. Lunge to you right side with your right foot, bending your right knee and keeping your left leg straight. Keeping your back upright, extend your arms and hands towards your right foot. Push yourself back up, through your […]

Reaching Lunge Stand with your feet together. Keep your chest out and your midsection firm. Lunge forward as far as you can with your right leg, ensuring you bend your left leg behind you. Reach forward with your hands touching the floor in front of you. Then push off your front right leg and return […]

Plyometric Jump Squat With Medicine Ball Stand with your feet shoulder-width apart. Squat down as if doing a regular squat. Hold a medicine ball at chest height. Then jump up driving yourself up and forward explosively, landing softly on your feet, bending your knees and lowering your body back into the squat position to complete […]

Medicine Ball Plie Squat Stand with your legs and feet wide apart. Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing front wards. Hold a medicine ball at your chest. Make sure your back is straight and don’t lean too far forward. Now bending your knees squat leaning into […]

Pistol Bench Squat With Medicine Ball Sit on a bench with both feet flat on the ground. Hold a medicine ball at your chest. Extend your left leg out in front of you. Squeeze your glutes and drive your right foot into the floor to push you up off the bench to standing position. Still […]

Lateral Bench Hop Overs Stand, side on, next to a bench. Now bend over and place your hands (one on each side) at one end of the bench. Make sure your grip is firm. Keep your tummy tight, knees bent and your back straight. Using both legs push off the ground bringing your legs up […]

Knee Push Ups Start on all fours on the floor. Keeping your midsection firm, lean forward so that your hands are directly under your shoulders. You want to create a straight line from your knees through to your head. Slowly lower your upper body towards the floor bending your elbows. Then push yourself back up […]

Fitball Straight Leg Bridge Lie flat on your back, with your arms by your sides and place the heels of your feet on the ball. Press firmly into the ball with your heels and slowly raise your butt and hips off the floor squeezing your glutes. Slowly lower your butt and hips down to the […]