Inverted Plank

Glutes, Quads & Hamstrings



This is how you do it

Step 1

Begin in a seated position on the floor with your hands behind your hips and knees bent. Feet should be about shoulder width

Step 2

Brace and flex your glutes and legs.

Step 3

Raise your hips off the floor until your torso and thighs are parallel to the floor and your knees are at 90°.

Step 4

Hold for the desired time and lower your hips to the floor.

Bulgarian Split Squats

Quads, Hamstrings & Glutes

Raised Flatform & Chair


Single Leg Good Mornings

Glutes, Legs & Core





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.