Alternate Back Lunges

• Try to keep about 90degrees at each knee, don't let front knee go over toes.
• Think 'Up Down', as opposed to 'Forward Backward'. Be sure to bent your back knee- This helps!
• Stay upright, shoulders back and draw abs in. 
• Take your time to find the balance and get the move right.

Back Lunges W/ Knee-Elbow

• Take your time to get the balance for this move, then speed it up when you've got the technique. 
• Try to keep about 90degrees at each knee, don't let front knee go over toes.
• Think 'Up Down', as opposed to 'Forward Backward'. Be sure to bent your back knee- This helps!
• Stay upright, shoulders back and draw abs in. 

Bridges

• Heels down, toes up (helps to engage hamstrings).
• Push up through heels, don't use your back.
• Try to get hips up high enough to form a straight line from knees to neck.
• Squeeze glutes to the max when in 'Up' phase.
• Land back down gently, ready to go again.
• To make this move harder: When on 'Up' phase, imagine trying to pull the floor towards your bum with your heels. 

Deadlift

• Keep back straight, hinge from hips (very important). 
• Think 'bum back, bum forwards'. This is what works the hamstrings.
• Squeeze glutes like heck on standing.
• Draw abs in. 

Donkey Kicks

• Draw abs in and squeeze glute of moving leg to help keep back steady. We don't want it bending!
• Keep both arms straight. 

Donkey Pulses

• Again, squeeze glutes and draw abs in to prevent back bending whilst pulsing. 
• Point toe to ground, heel to sky. 

Downward Dog Donkey Kicks

• Try to make bum the top of a triangle (start position).
• Don't alternate legs. 
• Keep rest of body still, just move that leg.
• Squeeze moving leg's glute and draw abs in to keep body still and back protected. 
• Aim to get the moving leg up high enough to form a straight line from foot all the way down to hands.

Leg Extensions

• Hold a wall for balance if needed!
• Draw abs in, keep good posture.
• Keep hip joint as still as possible and just hinge at knee joint. 
• Aim to get moving leg fully straight and in line with hip (might take some practice so don't worry if you struggle with this one!).

Lying Side Leg Lifts/Raises/Taps

• Lie on side as shown, body in line. 
• Tilt top hip further forwards than lower hip, use hand infront to balance.
• Lift upper leg up and back slightly- This will help target glutes.
• Control leg back down.

Side Leg Lifts/Taps/Raises All 4's

• Draw abs in, this will help to keep your back straight.
• Keep arms straight- They *will* want to bend! But keeping them straight helps work core better and helps keep back straight.
• Don't worry if you can't lift your leg very high, this will come.

Single Leg Bridges

• Heel down, toe up- Helps to engage hamstring.
• Aim for a straight line from knee to neck on 'up' phase.
• Push up through heel, don't use back.
• Control back down to the floor to start again.
• Keep other leg (leg in the air) still if possible. 
• To make this move harder, when on 'Up' phase, imagine you're trying to pull the floor towards your bum with the heel that's on the floor. 

Split Squats

• Try to keep about 90degrees at each knee, don't let front knee go over toes.
• Think 'Up Down', as opposed to 'Forward Backward'. Be sure to bent your back knee- This helps!
• Stay upright, shoulders back and draw abs in. 
• Take your time to find the balance and get the move right.
• Your back knee doesn't have to hit the floor, but it does need to go close.

Squats

• Start with feet just over shoulder width apart, toes pointed out slightly.
• When going down, keep knees out in line with toes- Don't let the knees cave in! Actively push them out. 
• When pushing back up to standing, push through heels and squeeze glutes like heck. 
• Make sure you come all the way up to fully standing- No hunching/cutting it short.
• Keep back straight at all times- Holding abs and having arms out infront helps.
• Go down as low as you can whilst keeping good form. 

Squat Pulses

• Same set up as squats (above).
• Don't let your knees cave in, actively push them out in line with toes.
• Draw abs in to help keep back straight, shoulders back and down.
• Little bounces.

Standing Donkey Kicks

• Keep back straight by finding a ledge at a suitable height. 
• Draw abs in and squeeze glute of moving leg to help keep back straight.
• Aim to get a straight line from foot to neck when leg is outstretched.