Date | Time | |
STANDING SIDE BENDS | LYING MEDICINE BALL OBLIQUES | AROUND THE BODY (SMALL BALL) |
 |  |  |
12 - 15 slow turns each side. Breathe deeply throughout | 2 Sets of 12 - 15 slow rolls each side - with 20 seconds rest | 2 Sets of 8 - 12 turns each direction with a light ball or tennis ball |
SEATED TWISTS | WEIGHTED LEG EXTENSIONS | LIFT ONTO CROSSED LEGS |
 |  |  |
1 Set of 8 - 10 slow bends each side. Hold for 3 - 5 seconds in down phase | Work smoothly for 45 - 60 seconds, holding a small ball between feet | 2 Sets of 10 - 12 lifts of the ball with 20 seconds rest between sets |
WEIGHTED GOLF SWING | SEATED ROTATIONS | THROUGH SINGLE LEGS |
 |  |  |
Alternate sides for 30 - 45 seconds | 2 Sets of 10 - 15 slow lifts each side. Aim to keep your arms straight | Alternate each leg coming up, passing the ball under then over for 60 seconds |
WEIGHTED V-SIT | AROUND BOTH LEGS | FINAL CIRCUIT FEEL THE BURN |
 |  | Use the last 3 exercises Work continuously for 30 seconds or (15 each way) on each exercise. Rest for 60 seconds then repeat again. |
Smoothly lift ball up to your feet. 12 - 15 reps 2 sets | Pass small ball under both legs for 30 seconds each direction | |
| FGF = Feel Good Factor - Write down how you feel after your sets Record the amount of reps you performed for each exercise. | ||
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