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