Perform one set of each exercise one after the next. There should be no rest between exercises.
EXERCISE: Overhead Squat
REPETITIONS: 8 Reps
DESCRIPTION: Use a broomstick, not a barbell. It should be held above the head, use a wide grip with straight arms. The feet should be shoulder width apart and turned slightly out. Squat slowly as if sitting back onto a chair. Keep the back flat and arms above your head as you descend. Aim to get the hips lower than the knees Return to the start position and repeat.
EXERCISE: Push-ups
REPETITIONS: 20 Reps
Start with the feet together, hands slightly wider than shoulder width and arms straight. Slowly descend so that the chest is about 5 cm from the floor. Return to the start position and repeat.
EXERCISE: Good Morning
REPETITIONS: 8 Reps
Use a broomstick or light barbell. Place it on the shoulder with the feet shoulder-width apart and legs straight. Flex forward from the hips. Keep the back flat or slightly arched. As you flex forward slightly flex the knees and push the buttock backward. Return to the start and repeat.
EXERCISE: Push-up Row
REPETITIONS: 5 Reps
Use 2 light dumbbells (about 5kg each). Start in a push up position. Perform a push up followed by a single arm row on the right then the left side. Repeat.
EXERCISE: Lunge Rotation
REPETITIONS: 5 Reps each side
Use a 3kg medicine ball or dumbbell. Start with a stagger stance and weight held to the side of the body. Lunge forward and rotate the ball across at the same time. Return to the start position.
EXERCISE: Woodchop
REPETITIONS: 8 Reps each side
Use a 3kg medicine ball or dumbbell. Start in a semi squat position with feet shoulder width apart. Stand up and rotate the body to one side and lift the arms above the head. Return to the start. Complete all the reps on one side then repeat on the other side.
EXERCISE: Hip Flexion Rotation
REPETITIONS: 5 reps each side
Start in a push up position. Simultaneously flex the hip and rotate the torso. Bring the knee across the body. Return to the start and repeat on the other side.
EXERCISE: Bridging Hip Flexion
REPETITIONS: 8 Reps each side
Place the feet hip width apart on the bench. Raise the hips off the floor until the thighs are in line with the torso. The body should be held straight and this position maintained. Alternately Flex the hip.
