Kettlebell Swings Level 1
grip kettle bell with both hands, stand with your legs shoulder width apart without locking out your legs push your body weight through your feet and push your hip back, from this phase to Phase 5 is one continuous movement when you reach this position squeeze your thigh muscles (front of legs) then bottom and abdominal, this is very important as it helps support your torso and and lower back. when you have raised your arms in line with shoulders or where you feel your range of movement is, but never take your arms beyond your shoulders, as it is not safe for your back, push your hips back and bring your arms down and though your legs, pushing your body weight evenly through your feet repeat the full movement without stopping and squeeze your front of leg muscles, bottom and abdominal muscles at this point, but don't phase to do this. if you don't feel safe please stop the exercise and speak to us.
Roll Downs Level 1
start by sitting on your mat with your knees bent and your feet flat on the floor ,keeping arms parallel with shoulders then rises both arms just above your shoulders, with both of your palms facing each other and all your fingers facing forward, then look towards the tips of your fingers. while keeping your leg knees bent and your feet in contact with the floor curve your spine as you slowly and continuously work your way down towards the floor, keep your abdominal (belly muscles) braced all the way to the floor. you have reached the floor with your arms just above your shoulders now straighten your spine take a deep slow breach in and then slowly breach out and slowly bring yourself back to Phase 1 position
Wobble Board Core Balance
Centre your weight over the middle of the board often, the best balance requires moving your heel closer to the centre of your board, keep your legs straight but don't lock your legs. Breach in count to 4 while keeping your abdominal (belly muscles) braced and squeeze you bottom muscles, then breach out count to two, relax you belly and bottom muscle and repeat the exercise repeat retain as long as your program asked for. If for any reason you don't feel safe stop and contact us.
Spinal Twists Level 1
Begin lying comfortably on the back with your knees bent and feet in contact with the floor, bring both of your arms out, ideally in line with your shoulders brace (squeeze) you abdominal muscles then slowly and with control bring both off your knees over to one side of your body, if your shoulder is moving away from the floor as take your knees over to one side of your body you have taking the movement to far. slowly bring your knees back to the centre point (in line with hips) braced your abdominal then take your knees to the other side of your body, keeping the moment continuous, however also stay in control with the movement and keep shoulders in contact with the floor and it for any reason you are not comfortable preforming this exercise stop and contact us.
Start on your hands and knees in table top position. With your arms straight, your shoulders should be over your wrists and your hips should be over your knees. Step 1 Bend your elbows and lower your upper body slowly to the ground step 2 When your nose reaches the floor, press up with your arms and return to the starting position