Hip Thrust

Glutes & Hamstrings

Raised Flatform / Bench


This is how you do it

Step 1

Start in a seated position with your shoulders against a bench or raised platform.

1. The bench or raised platform needs to be stable as you will be pushing against it.

Step 2

With your feet planted firmly and your shoulders placed on the top edge of a bench or platform, flex your glutes and hamstrings to raise your hips to a bridge position.

1. Your thighs and torso should be parallel to the floor and your knees bent at a 90° position.

Step 3

Lower your hips to the floor.

Step 4

Repeat for the desired time or repetitions.

Inverse Plank Thrust

Glutes, Quads & Hamstrings



Bulgarian Split Squats

Quads, Hamstrings & Glutes

Raised Flatform & Chair




Stop whatever you are doing and focus on this.


Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.



Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.



Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.