The following beginners program is designed to increase muscle and bone mass, increase metabolic rate and decrease body fat whilst incorporating corrective exercises for posture and balance.
Here it is:
| Prehabilitation and movement preparation. 1 set of: | |
| “Fire hydrant’ (Hip abduction – 4-point position) | 8ea |
| Y- raise on SB | 10 |
| Glute bridge | 15 |
| Alt leg drops | 10ea |
| Reverse lunge – moving | 8ea |
| Inverted hamstring stretch | 6ea |
| Strength circuit. 2 sets in circuit fashion: | |
| DB press | 10 |
| Forward lunge with DBs | 10ea |
| 1 arm DB row/1 leg (opp) | 8ea |
| PU on SB | 10 |
| Russian twist on SB | 60s |
| Regeneration. | |
| Quad/Hip flexor stretch | 10x5s holds. C-R. |
| Foam roller work | 60s ea area |
