LOWER BODY
SQUAT WITH SIDE LIFT
Focus: the deep gluteal muscles – a gentle alternative to squat jumps
> Stand with your feet shoulder-width apart and bend your elbows for balance.
> Shift your hips back to lower your body into a squat, keeping your chest up and your weight through your heels (A).
> Stand up out of the squat and lift your left leg out to the side, squeezing your gluteals (B).
> Step your left leg back to shoulder-width apart and immediately squat down again. Then rise up and lift your right leg out to the side (C).
> Get used to the moves and then try to perform the exercise at speed.
ALTERNATING LUNGE
Focus: gluteus maximus and quadriceps – a great first step towards split jumps
> Stand with your legs hip-width apart and both hands by your sides.
> Keeping your chest up, take a big step forward with your right leg and lower into a lunge position.
> Ensure your right leg is bent at a 90° angle and your back knee is nearly touching the ground. Don’t let your right knee go beyond your toes (A).
> Push through your front foot to return to the start position and repeat with your left leg (B).
> Continue alternating with control.
GLUTE BRIDGE
Focus: hamstring muscles and gluteals – provides the chance to catch your breath
> Start by lying on your back with knees
