- Sit or stand, lift one foot slightly off the ground.
- Rotate your ankle in a circular motion.
- Complete the allotted amount of reps, then switch directions and repeat on the other foot.
- Stand against a wall with your back flat, arms at 90° by your sides.
- Slowly raise arms overhead, keeping elbows and wrists in contact with the wall.
- Lower arms back down to starting position, maintaining constant wall contact throughout.
- Stand tall, hinge at hips, and reach hands to the floor.
- Walk hands forward into a plank position.
- Walk feet towards hands and repeat the motion.
- Stabilise yourself in the side lying position, using your upper arm and under leg
- Raise your upper leg till it is parallel to the ground. This is your starting point.
- Raise your leg and lower back to parallel for the specified amount of reps and/or sets
- Feel your bum (glute med) and the lateral line of your leg worked
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