Single sets, focus on spinal extension (Pilates), in May add grip, and wrist work
Pilates
Time - 15min
Pilates Spine Stretch
Stretches the spine, lower back, and back of the legs, improves spinal articulation
Repeat 5 times
Lateral Stretch
Stretches the side of the body, mobilises the spine
Repeat 5 times
Pilates Rocking Prep
Opens the front of the body, massages the front of the body, spinal and hip extension
Repeat 5 times
Pilates Swan Dive
Opens the front of the body, improves spine and hip extension, and strengthens the whole back line of the body
Repeat 5 times
Main Phase
Time - 45min
Curtsy Lunge
Strengthens glute and quad muscles, improves knee stability, and balance
3 sets 12 x 12kg 2 dumbbells
2 min rest in between sets
Bent-Over Row
Strengthens the lats, traps, and rhomboids, improving posture and back strength
3 sets 12 x 12kg dumbbell
2 min rest in between sets
Romanian Deadlift
Strengthens the posterior chain, helping build lower-body strength, encourages a strong hip hinge pattern
3 sets 12 x 12kg 2 dumbbells
2 min rest in between sets
Chest Press
Strengthens chest muscles and enhances shoulder stability
3 sets 12 x 12kg 2 dumbbells
2 min rest in between sets
Bulgarian Split Squat
Strengthens the legs, and glutes, improves balance and stability, and helps correct muscular imbalances between sides
3 sets 12 x 12kg 2 dumbbells
2 min rest in between sets
Cool Down
Time - 10min