· Easy jog
· Side step, grapevine
· 12 Lunges & 12 reverse lunges
· Touch toes & reach tall 6 times
· 4 Inchworms – Hands to floor & walk out to a push up, then walk the hands back & stand tall, trying to keep legs as straight as possible
· 8 Squats
· 8 Push Ups
· 8 Sit Ups
· Stand one leg for 3 sets of 30 secs, alternating legs.
· Heel to toe walk along a line or walk on top of a street gutter
· 3 sets of 12 Single leg Deadlifts
· KB, DB or any weight, see video
· 40 DB or KB Twists
· 40 Goblet Squats
· 40m Waiters walk
· Run 400m
· Hamstrings – sit and reach for toes on each leg – hold for 3 sets of 30 secs each
· Quad stretch – standing or laying on one side, bend knee to try to pull heel to butt: 3 sets of 30 secs each leg
· Shoulders – stretch arms out to side, squeeze back through shoulder blades & rotate thumbs to rear.
· Sit on floor or ground legs slightly bent in front & lift the weight from one side to the other touching the ground on each side.
· Each time across is 1 rep
· Hold the weight in front of body at chest height and squat
· Hold weight overhead with arm fully extended and walk.
· Try to achieve 20m on one arm before changing to walk back
· Along the path at surf club car park & back is around 40m