Build full-body strength and flexibility
1A. ‘WORLD’S GREATEST STRETCH’
In a high plank position, step your right foot towards the outside of your right hand.
Move your right elbow inside towards your right foot, then rotate and reach for the ceiling.
Return to the start and repeat on the other side.
1B. REVERSE LUNGE REACH
From standing, step back with your left foot and drop down into a lunge, while simultaneously raising your left hand above your head and reaching over as far as you can – maintaining your balance.
Pause, then reverse the movements and repeat on the other side.
1C. GLUTE BRIDGE
Lie face up on the floor, with your knees bent and feet flat on the ground.
Keep your arms by your sides with your palms down. Raise your hips off the ground until your knees, hips and shoulders form a straight line.
Squeeze your glutes and keep your belly button drawn in so that you don’t over-extend your back.
Hold the bridged position, while driving your hands into the ground for a couple of seconds before easing back down.
2A. ISOMETRIC SQUAT HOLD
Hold a low squat position.
Drive your knees out, with heels pressed firmly into the ground.
Keep your shoulders pulled back and down, while keeping your core tight.
Create as much tension in the body as you can.
2B. PRESS-UP (DIAMOND X 5/ WIDE X 5)
Place your hands on the ground slightly in front of your shoulders and form a ‘diamond’ shape with your thumbs and index fingers.
Lift into a press-up position: your upper body should be straight and at a 45-degree angle.
Slowly lower your chest towards the floor, then push back up to the start position.
Complete 5 reps, then change hands to a wider position – switching the focus away from your triceps and onto your chest – and do another 5 reps.
Continue to alternate like this for 40 secs.
2C. SUPERMAN WITH HANDS BEHIND
Lie face down on the floor with your arms and legs extended behind you.
In one movement, engage your glutes and lower your back to raise your arms, legs and chest off the floor.
Hold for a count, then slowly return to the starting position.
3A. PIGEON STRETCH
Start in a low lunge with your right leg forward and bent at 90° and your left leg behind it.
Move your right foot behind your left hand and lower down to the floor – your shin should now be parallel to the top of your mat.
Shift your left leg back a bit for extra room. Make sure your left toes, heel, ankle, knee and hip are in the same line.
Keep your torso facing forward and fold forwards. Repeat on the left side.
3B. HIP FLEXOR/ PSOAS STRETCH
Begin in a kneeling position, then bring your right foot forward so that your right knee is directly above your right ankle.
At the same time extend your left leg behind you so that your left knee is behind your left hip and the top of your foot is on ground.
For a deeper stretch, drive your knee into the ground and raise your left arm in the air – leaning to one side as per the reverse lunge reach.