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.
standing back step lunge
heel raises
side reach
table top foot, then arm then foot then arm
kneeling bow and arrow
deconstructed table top
relaxation position and pelvic clocks
curl up to knee drop
rocking up to sitting
spine curl with marching feet on last two
hip rolls in double knee fold
100s (lift and lower legs)
roll ups
rolling like a ball
series of 5
roll overs
oyster leg and side twist prep combo
diamond press
oyster leg and side twist prep combo
cobra
Suggested add ons if time: quad stretch; press up/plank/down dog; threading the needle; cat; saw