9 FEB 2022 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. * good standing and shoulder shrugs * step back lunge * bow and arrow * table top leg and arm * high kneeling side reach * Full table top * high kneeling curl down * threading the needle * 1 min plank * press down to diamond press * torpedo * quad stretch * star legs * diamond press with salutes and star legs * side twist prep * rocking up to sitting * spine curl * side twist prep * 100s with lower/lift legs * roll ups/backs finish sitting * rolling like a ball * series of 5 * cobra * press ups to finish up * open leg rocker prep * seated row * saw

12 JAN 2022

8 NOV 2021 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * side bend with rotation * squat with heel lift * cat and upper back extension * bow and arrow * runners lunge * 100s * roll ups/backs * roll overs/pelvic clocks * hip circles * rolling like a ball * series of 5 * spine stretch forward * open leg rocker prep and proper * saw * spine curl * classical waist twist * cobra to swan dive prep * single leg kick * double leg kick * side leg series x 2 * neck pull (hip rolls alternative) * shoulder stand scissors then bicycle * bridge * side twist]]]]]]

18 OCT 2021 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * good standing * side bending * bow and arrow * single leg mountain balance * plank to down dog * quad stretch * oyster series (1 side) * single and double knee fold * rocking up to sitting * spine curl with leg extensions * oyster series (other side) * 100s * single leg circles * roll ups/backs * waist twist * open leg rocker prep and proper * teaser down * roll overs or pelvic clocks * star legs then swimming * press ups * rest position * 4 point kneeling upper back extension * runners lunge * saw

27 SEP 2021 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * cat and upper back extension in 4 point kneeling * high kneeling and knee stretches * Plank to down dog, back to plank * down dog, straighten R leg, bend knee, pull through to runners lunge * plank to down dog * down dog, straighten L leg, bend knee, pull through to runners lunge * plank to down dog to plank to upwards facing dog or cobra if preferred * plank to down dog * bow and arrow Repeat above sequence * side twist prep * relaxation position and rocking up to sitting * spine curl then with leg extension * side twist prep * 100s * reverse curls * roll overs/clocks * teaser up to open leg rocker then teaser down * roll ups/backs * seated waist twist then figure 8 stretch and windscreen wipers * series of 5 * cobra * press ups * Saw

6 SEP 2021 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * walking on the spot * Kung fu hams stretch combined with sidebend and rotation * cat/bow and arrow combination * runners lunge and hams stretch * shoulder tap plank/press ups/down dog flow * stay in down dog and pedal * quad stretch to rocking prep * oyster/charleston and oyster 3 * diamond press with hands to forehead * oyster/chareston and oyster 3 * flexion rocking * spine curl * 100s into reverse crunches * roll overs (or pelvic clocks) * teaser up to open leg rocker * teaser down to relaxation position * cobra * press ups * leopard crawl forward and back * saw

16 AUG 2021 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * standing side reach with rotation * active hamstrings stretch (kung fu) * cat/extension alternating * kneeling bow and arrow * runners lunge and hams stretch * table top superman * plank touching opposite shoulder * 15 secs press down * quad stretch into position for rocking * diamond press and salute * rocking up to sitting * spine curl * hip rolls * roll overs/pelvic clocks * seated side reach with extension * open leg rocker * series of 5 * cobra * press ups * side ways leopard crawl * saw

26 JUL 2021 · As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * standing curl down * standing runners lunge, circles then hamstring stretch * kneeling side reach * cat then move it * bow and arrow high kneeling * threading the needle * rest position * down dog with pedalling feet * 30 sec plank * press down to diamond press * torpedo * pelvic clocks * torpedo * leopard crawl * rocking up to sitting * roll ups * rolling like a ball * open leg rocker prep * open leg rocker * roll overs * roll up to ball, to roll back * roll up to roll over to roll back * roll up to roll over to open leg rocker to roll back * cobra * press ups * saw

18 JUL 2021 · For this workout you will need a foam roller long enough to lie down on (15 by 90cm). As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. * foam roller massage of ITBs, quads, hams, calf * Thoracic spine massage * Arm opening stability * Knee drops * knee folds * spine curl * curl ups * roll ups * cobra

5 JUL 2021 · DO NOT ATTEMPT THE JUMPING EXERCISE IF YOU ARE OSTEOPOROTIC. As with all exercise programs, you are advised to consult with a medical practitioner/GP before commencing any new fitness programs and to stop immediately and seek medical advice if you experience any discomfort or pain. By performing these exercises, you are performing them at your own risk. If you have osteoporosis do not attempt the rolling exercises. Please ensure that the space you workout in is safe and you are wearing appropriate clothing. *Walking on the spot *Side bend with rotation *hip hinge to up on toes to 3 sets of jumps *cat/extension/move it *bow and arrow *baby crawling *quad stretch *leopard crawl *torpedo *dart *torpedo *pelvic clocks with lengthening leg lever *rocking up to sitting *spine curl then with leg extensions *100s with lower/lift legs *roll ups to ball to roll back *open leg rocker prep to proper to teaser *roll overs or hip rolls *cobra *star legs then hip circles *full star *press ups *down dog *saw