> Click on the videos below and listen for correct exercise guidance and tips for perfecting your technique. 

> Check out the Program Guides for help with ensuring that you have the most effective workout possible.

> Make sure you watch the 'How To' guides for help with equipment set up and for safe & effective use during your workout.




Mobility is equally as important as strength - "If you move poorly, you will perform poorly"

Inch Worm

1 Set of 5 Repetitions

Key Point - Push your hips back & keep your legs straight as you reach down towards your toes, bend them when necessary

Progression - Toe Touch

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Hip Opener

1 Set of 10 Repetitions

Key Point - Keep your hips facing forwards and evenly balanced, look for a smooth and controlled repetition

Progression - Banded Hip Flexor Stretch


Bodyweight Squat

1 Set of 10 Repetitions

Key Point - Push your hips back before bending your knees as you descend into the squat position

Progression - Lunge Walk


T-Spine Lunge

1 Set of 3 Repetitions (Each side)

Key Point - Ensure your front shin is vertical & your back knee is as far back as is comfortable

Progression - Spiderman Lunge


Crucifix Stretch

1 Set of 3 Repetitions (Each side)

Key Point - Look to keep your shoulders and arms on the ground throughout the exercise.

Progression - Cat - Camel Mobility


Band Passover

1 Set of 10 Repetitions

Key Point - Start with a wide grip and ensure your arms stay straight throughout the movement.

Progression - Banded Shoulder Stretch


Single Arm Lat Stretch

1 Set of 3 Reps (Each side)

Key Point - Allow the strap to take your arm away from you & sit back onto your heels

Progression - Supported Chest & Back Mobility




Squat Mobility

3 Sets of 20 Second Efforts

Key Point - Make sure you keep your heels firmly on the ground, whilst you mobilise. 

Progression - Increase the time of your efforts - 30/45/60 seconds


Banded Lateral Walk

3 Sets of 10 Step Walk (Left & Right)

Key Point - Look to maintain an upright position throughout, shoulders back & head up.

Progression - Banded Lateral Leg Lift


Banded Seated Row

3 Sets of 10 Reps (1 second pause every rep)

Key Point - Sit tall with your legs out straight and make sure to squeeze your shoulder blades together

Progression - Banded Pull Aparts


Glute Bridge

3 Sets of 10 Repetitions (Rest 30 seconds)

Key Point - Keep your heels close to your butt and look to pause at the top of each repetition

Progression - Single Leg Glute Bridge




Supported Squat

3 Sets of 10 Reps (30 second Rest)

Key Point - Sit back into your heels, look to only use the straps for support, the majority of the effort needs to be in your legs

Progression - Supported Single Leg Squat


Supported Row

3 Sets of 10 Reps (30 second Rest)

Key Point - Maintain a rigid, straight body throughout, lead with your chest and bring your thumbs to your chest

Progression - Supported Single Arm Row


Supported Reverse Lunge

3 Sets of 10 Reps (Each side - 30 second Rest)

Key Point - Maintain an upright body position and look to keep both feet facing forwards as you drop you back knee down

Progression - Supported Rear Lunge

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Single Leg Arabesque

3 Sets of 10 Reps (30 second Rest)

Key Point - Keep a tall back as you hinge at the hip, allowing your focus to fall to the ground.

Progression - Single Leg Runner


Banded Wood Chop

3 Sets of 10 Reps (Each Side - 30 second Rest)

Key Point - Keep your body sideways facing to the attachment, keep your arms straight & look to where you start & finish

Progression - Banded Pallof Press


Don't forget to check out more Warm Up variations and Exercise Progressions HERE!