Module 4

Exercise Programme

1. Bench bridge (one-legged)


3 sets of 12 reps (60 secs rest between sets) repeated for both legs
You can make the exercise harder by gradually increasing the speed or by adding weights (e.g. a plate at the gym or a large bag of rice at home on top of your hips)

2.  Bench single leg squat


3 sets of 12 reps (60 secs rest between sets) repeated for both legs
You can make the exercise harder by gradually increasing the depth or by adding weights (e.g. holding a plate at the gym or a large bag of rice at home)

3. Medium step up
 

3 sets of 12 reps (60 secs rest between sets)
You can make the exercise harder by gradually increasing the number of step-ups or by adding weights (e.g. holding a plate at the gym or a large bag of rice at home)