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