Circuit approach 3x (added ankle strength exercises) 4 rounds
Pilates
Time - 15min
Knee Taps
Stretches back of the toes, improves ankle stability
Repeat 5 times
Hip Stretch
Stretches the front of the hip and torso, mobilises the spine
Repeat 5 times
Pilates Side Bend
Stretches and strengthens the side of the body, challenges stability and balance
Repeat 5 times
Pilates Corkscrew
Strengthens powerhouse and arms, stabilises scapulars, increases spinal mobility and rotational control
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
Bent-Over Row
Strengthens the lats, traps, and rhomboids, improving posture and back strength
3 sets 12 x 12kg 2 dumbbells
Calf Raises
Strengthens calf muscles, improves ankle stability, and balance
3 sets 12 x 12kg 2 dumbbells
2 min rest in between sets
Chest Fly
Helps to open the chest, improves flexibility, masters scapular retraction, and improves coordination
3 sets 12 x 4kg 2 dumbbells
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
Cool Down
Time - 10min