Guided instructional videos
Weeks 9-12
Maximising Development
Weeks 9-12
The final four weeks concentrate on optimising your progression and results through higher intensity workouts and advanced techniques. This phase safely integrates everything you have learned so far, introducing supersets (two exercises performed back to back without rest between them both), to enhance efficiency and endurance.
Key features of this phase are:
- Increased intensity:Â Adding more weight, resistance, or complexity to each exercise to challenge your strength and coordination.
- Supersets:Â Pairing two exercises together without rest to increase intensity.
- Complex movements:Â Engaging in multi-joint, and multi-directional exercises that assess strength, balance, and mobility all at the same time.
This structured approach ensures consistent progress, enabling you to build strength, enhance grip endurance, and execute balance challenges at your own pace.
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Week 9-12
Upper Body
Exercises labelled ‘a’ and ‘b’ are
exercises performed as part of a
superset (exercises completed back to back with no rest between the exercises)
Repetitions: 8 - 12, Sets: 3 - 4, Rest: 1 - 2 minutes between sets
Lying banded chest press (on the yoga mat)
Benefits: Strengthens the chest and triceps while engaging the core
Banded bicep curls
Benefits: Builds arm strength and definition
Single arm banded row
Benefits: Helps build upper back strength
Banded tricep push downs (attached to top of door) / 3s pause at bottom
Benefits: Builds tricep strength and arm endurance
Single arm banded shoulder press
Benefits: Strengthens shoulders and improves stability
Standing banded pull aparts
Benefits: Supports shoulder stability, upper body strength and posture
Push ups (on the yoga mat)
Benefits: Builds upper body strength in the chest and arms, and core stability
Banded lateral raise
Benefits: Strengthens shoulders and improves control
Week 9-12
Full Body
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 2 - 4 minutes rest between rounds
Alternating reverse lunge (on yoga mat)
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
Sumo squat / Banded Sumo Squat (looped band)
Benefits: Targets glutes, quads, and inner thighs
Squat jumps
Benefits: Builds explosive power in the legs and acts as a bounding exercise for bone mineral density
Hip thrust with banded abduction (on yoga mat)
Benefits: Builds glutes and hip stability
Glute Bridge
Benefits: Activates glutes and strengthens the lower back
Single leg glute bridge
Benefits: Isolates and strengthens the glutes and lower back
Banded lateral raise
Benefits: Strengthens shoulders and improves control
Single arm banded row
Benefits: Helps build upper back strength
High plank
Benefits: Strengthens core, shoulders, and overall stability
Week 9-12
Balance, Flexibility & Grip
Sets: 2 - 4, Rest: 1 - 2 minutes between sets
Bird dog (on the yoga mat)
Benefits: Strengthens core and improves stability
Palm pulses with stress ball
Benefits: Helps with finger and palm strength and endurance
Grip master squeeze with individual fingers
Benefits: Builds finger control and dexterity
Grip master squeeze with all fingers
Benefits: Strengthens grip and hand endurance
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
Thoracic rotations seated
Benefits: Improves upper back mobility
Walking lunges
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
In and out jumps
Benefits: Great for agility and lower-body endurance, while acting as a bounding exercise for bone
mineral density
Forward lunge
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance
Y balance with support
Benefits: Develops lower body stability and control, with balance
Bird dog (on the yoga mat)
Benefits: Strengthens core and improves stability
Banded finger extension and flexion using stretcher device
Benefits: Builds finger strength and flexibility
Bird dog
Benefits: Builds balance and core endurance
Tandem balance walk with support
Benefits: Improves coordination, balance, stability, and foot control
Tandem balance walk
Benefits: Helps with walking stability and movement control
Tandem balance standing still with head turn
Benefits: Challenges balance, stability, and vestibular control
Single leg balance
Benefits: Strengthens stabilising muscles for balance and improves proprioception
Week 9-12
Lower Body
Exercises labelled ‘a’ and ‘b’ are
exercises performed as part of a
superset (exercises completed back to back with no rest between the exercises).
Repetitions: 8 - 12,
Sets: 3 - 4,
Rest: 1 - 2 minutes between sets
Banded squat (looped)
Benefits: Strengthens the legs and glutes
Sit to stand from chair
Benefits: Helps build leg strength and functionality for daily activities
Squat jumps
Benefits: Builds explosive power in the legs and acts as a bounding exercise for bone mineral density
In and out jumps
Benefits: Great for agility and lower-body endurance, while acting as a bounding exercise for bone mineral density
Sumo squat / Banded Sumo Squat (looped band)
Benefits: Targets glutes, quads, and inner thighs
Single leg glute bridge
Benefits: Isolates and strengthens the glutes and lower back
Hip thrust with banded abduction (on yoga mat)
Benefits: Builds glutes and hip stability
Glute bridge
Benefits: Activates glutes and strengthens the lower back
Banded RDL
Benefits: Strengthens hamstrings, glutes, and lower back
Walking lunges
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
Forward lunge
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance
Heel raise (3s eccentric)
Benefits: Builds calf strength and endurance
Single leg heel raise
Benefits: Improves balance and calf strength
Single leg heel raise from step
Benefits: Supports calf endurance and stability
Bulgarian lunge
Benefits: Strengthens one leg at a time targeting the quads, hamstrings, and glutes while challenging balance and stability
Alternating reverse lunge (on yoga mat)
Benefits: Strengthens quads, hamstrings, and glutes while challenging balance and coordination
Standing hip abduction with looped band
Benefits: Strengthens the outer hips and improves balance
Lateral jumps
Benefits: Boosts agility, balance, and coordination while acting as a bounding exercise for bone mineral density
Side steps
Benefits: Engages legs and glutes, and improves lateral movement and coordination
Banded deadlift
Benefits: Strengthens hamstrings, glutes, and 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