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  Standing Row (Shoulders)

  Trapezius exercise to strengthen your shoulder and upper back, performing 2 sets of 8 repetitions

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  Bird Dog

  Back Muscle exercise to strengthen your Back and Spine, performing 2 sets of 8 repetitions

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  Cat Stretch (Kneeling)

  Spine and Back muscles stretch positioned kneeling, performing 3 full cycles

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  Hip Programme

  Hip exercise programme to strengthen the muscles around the hip joint containing: Gluteal Squeeze, Hip Extension, Hamstring Squeeze and Leg Raise, performing 3-8 repetitions

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  Plank

  Abdominal and Core Muscle exercise to strengthen your back and spine, performed twice, holding each pose for 20 seconds

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  Hip Abduction (Knee)

  Hip Abductor exercise to strengthen your knee and upper leg, performing 2 sets of 8 repetitions

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    sample
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