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Guided instructional videos
Weeks 1-4
Building A Foundation
Weeks 1-4
The initial four weeks of the program are dedicated to learning and developing
a steady foundation. This phase prioritises exercises that enhance grip strength, wrist mobility, and overall body strength while also incorporating fundamental balance training. The objective is to learn the fundamentals. technique and prepare your body for the more challenging exercises that follow in the next phase.
Key components of this phase include:
- Grip strength:Â Engaging in holds and controlled squeezes to build
endurance and strength in the hands and forearms.
- Wrist mobility:Â Performing gentle stretches and movements to enhance
flexibility and range of motion in the wrists.
- Full body strength:Â Implementing foundational exercises that engage
multiple muscle groups to create a well-rounded strength base.
- Balance training:Â Executing straightforward exercises aimed at improving
stability and body awareness, addressing both static and dynamic positions.
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Our written guide can be printed & used with the video library on this page.
Week 1-4
Upper Body
Repetitions: 8 - 12, Sets: 2 - 3, Rest: 1 - 2 minutes between sets
Push ups (on the yoga mat)
Benefits: Builds upper body strength in the chest and arms, and core stability
Push ups from knees (on the yoga mat)
Benefits: Strengthens chest and arms
Wall press
Benefits: Strengthens chest and shoulders
Standing banded row
Benefits: Strengthens the upper back and pulls the shoulder blades backwards
Wall walk outs
Benefits: Helps with shoulder stability and core control
Banded bicep curls
Benefits: Builds arm strength and definition
Banded upright row / 3s eccentric
Benefits: Targets shoulders and upper back for better posture
Banded tricep push downs (attached to top of door) / 3s pause at bottom
Benefits: Builds tricep strength and arm endurance
Lying banded chest press (on the yoga mat)
Benefits: Strengthens the chest and triceps while engaging the core
Single arm banded shoulder press
Benefits: Strengthens shoulders and improves stability
Banded lateral raise
Benefits: Strengthens shoulders and improves control
Standing banded pull aparts
Benefits: Supports shoulder stability, upper body strength and posture
Week 1-4
Full Body Circuit
Repetitions: 8 - 12, Followed by a 30- 45 second transition time to the next exercise,
Each circuit is repeated 3-4 times with
up-to 3 minutes rest between rounds
Wall walk outs
Benefits: Helps with shoulder stability and core control
World’s greatest stretch
Benefits: Improves mobility in hips, spine, and shoulders
Squat and press standing on band
Benefits: Full-body movement for strength and coordination
Single arm banded row
Benefits: Helps build upper back strength
Lying banded chest press (on the yoga mat)
Benefits: Strengthens the chest and triceps while engaging the core
Wall press
Benefits: Strengthens chest and shoulders
Glute Bridge
Benefits: Activates glutes and strengthens the lower back
Deadbugs
Benefits: Strengthens core muscles and improves coordination
Week 1-4
Balance, Flexibility & Grip
Sets: 3 - 4, Rest: 60 - 90 seconds between sets
Wrist rotations
Benefits: Helps with wrist mobility and flexibility
Wrist flexion and extension stretch
Benefits: Improves wrist movement and reduces stiffness
Hand grip strengthener
Benefits: Improves grip endurance and hand strength
Open and close fingers with stress ball
Benefits: Strengthens hand and finger muscles
Lying knee rocks
Benefits: Activates glutes and strengthens the lower back
World’s greatest stretch
Benefits: Improves mobility in hips, spine, and shoulders
Seated knee hug and hip opener stretch
Benefits: Stretches and mobilises the hips and lower back
Tandem balance walk
Benefits: Helps with walking stability and movement control
Single leg balance
Benefits: Strengthens stabilising muscles for balance and improves proprioception
Palm press stress ball
Benefits: Strengthens grip and hand muscles
Standing hip openers
Benefits: Loosens hips and improves range of movement
Grapevine walk
Benefits: Improves agility, coordination, and balance
Side steps
Benefits: Engages legs and glutes, and improves lateral movement and coordination
Tandem balance standing still
Benefits: Helps with static balance and control
Week 1-4
Lower Body
Repetitions: 8 - 12, Sets: 2 - 3, Rest: 1 - 2 minutes between sets
Sit to stand from chair
Benefits: Helps build leg strength and functionality for daily activities
Seated leg extension
Benefits: Strengthens the quads for knee support
Seated banded hamstring curl
Benefits: Strengthens hamstrings to support knee function
Glute bridge
Benefits: Activates glutes and strengthens the lower back
Single leg step up (using step / stairs)
Benefits: Strengthens one leg at a time targeting the quads, hamstrings, and glutes while challenging balance and stability
Heel raise (3s eccentric)
Benefits: Builds calf strength and endurance
Sumo squat / Banded Sumo Squat (looped band)
Benefits: Targets glutes, quads, and inner thighs
Banded RDL
Benefits: Strengthens hamstrings, glutes, and lower back
Forward lunge
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance
Standing hip abduction
Benefits: Strengthens the outer hips and improves balance
Side step up (using stairs, a step, or a chair) / 3s eccentric / nopush off from floor
Benefits: Strengthens legs and improves stability, power and balance
Heel raise standing with stress ball squeeze
Benefits: Strengthens calves and improves foot control