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These exercises should be undertaken by those being comfortable with the exercises contained within the intermediates section

Exercise

Part of the body worked Difficulty level (out of 10) 
Swimming L3                

Hamstrings, Gluteals and Back

Scale 7 7/10
The Saw Works the back and hamstrings scale 5 5/10
Scissors L3 Abdominals and Oblique scale 8 8/10
Leg Pull L3 Abdominals, Lower Back and Upper body scale 6 6/10
Hundred L3 Abdominals and Lower Back scale 10 10/10
Side Kick L3 Abdominals and Hip Flexors scale 6 6/10
Side Bend L2 Abdominals and Obliques scale 5 5/10
Double Leg Stretch L3 Abdominals and Obliques scale 8 8/10
Shoulder Bridge L3 Abdominals, Hamstrings and Lower Back scale 6 6/10
Criss Cross  Abdominals and obliques scale 8 8/10

Swimming L3  

                                                                                                                         
P
rimary Movers:
 
 
Hamstrings, Gluteals, Quadriceps (thighs), Trapezius
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus, Obliques

Level of Difficulty:   (7/10)

Scale 7

Frequency:
      
  8-10 Repetitions  

  Instructions 

  • Start on all fours with your hands positioned under your shoulders and your knees positioned directly under the hips. 
  • Ensure you are in neutral and engage the TVA muscles and Pelvic Floor 
  • Breath in to prepare and as you exhale slide the opposite arm and leg along the floor and away from the body and then lift when straight 
  • Momentarily pause and then breath into to prepare and exhale as you lower the arm and leg back down to the floor 
  • Change to the opposite arm and leg for the next repetition 
 Teaching Points   
  • Keep shoulders relaxed 
  • Aim for a nice straight body from hand to foot in the lifted position 
  • Keep your body weight central and resist the urge to lean to ne side 



                                                                                                                                                                             

Saw L2  

                                                                                                                            
P
rimary Movers:
 
 
Obliques, Erector Spinae, rectus abdominal, deltoids
Stabiliser Muscles: 
Tranverse Abs, Lumbar Multifidus, Obliques, Erectors

Level of Difficulty:   (5/10) 

scale 5

Frequency:
      
  8-10 Repetitions 

  Instructions 

  • Sit in the upright position with your legs outstretched  in front of you 
  • Bring your arms out to the side, level with your shoulders with your little finger at the bottom 
  • Inhale and gently twist the torso to the side, moving the arms with the torso 
  • Exhale as you cross mid way and stretch forward and reach the little finger of your front hand across the outside of the opposite foot. 
  • Perform the three 'saw-like' motions over the little toe 
  • Once your reach extends to its furthest point on the third saw action, maintain your turned position as you inhale and return to sitting. 
  • Exhale and return to the  the starting position. 
 Teaching Points  
  • Turn your thumb on the back hand towards the floor as it comes behind you 
  • Keep the core muscles engaged

                                                                               

Scissors L3  

                                                                                                                          
P
rimary Movers:
 
 
Quadriceps (thigh) Hip Flexors, Rectus Abdominals
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus, Obliques
Level of Difficulty:   (8/10) 

 scale 8

Frequency:
    
  8-10 Repetitions on each leg  

  Instructions 

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Take a few lateral thoracic breaths before commencing the exercise. 
  • With both legs in the air in the starting position, take a breath to prepare and then exhale and slowly lower one leg away from the body towards the floor 
  • Breath in as you return the leg back to the starting position 
  • Exhale and then alternate so that the other leg lowers and repeat as above 
 Teaching Points  
  • Keep the pelvis stable 
  • Keep knee slightly soft 
  • Shoulders stay relaxed 
  • Keep the TVA muscles and Pelvic Floor engaged 

                                                                                                                                                                                                                

Leg Pull L3  

                                                                                                                             
P
rimary Movers:
 
 
Deltoids, Pectorals, Gluteals, Triceps, Hamstrings
Stabiliser Muscles: 
Transverse Abdominals, Rotator Cuff, Obliques
Level of Difficulty:   (6/10) 

scale 6 

Frequency:
    
  Hold for 8-10 breaths then alternate leg  

  Instructions 

  • Position yourself in the press up position with your hands placed directly below your shoulders 
  • Inhale to prepare and whilst exhaling come up onto your toes keeping your elbows soft. 
  • As you inhale again lift one leg off the floor whilst at the same time roll on the ball of the foot which is in contact with the floor 
  • Exhale to lower the leg down whilst pushing the heel towards the flloor 
  • Inhale and return to the starting position 
 Teaching Points  
  • Keep the upper body relaxed 
  • A straight line should exist through the body 
  • Keep the TVA and Pelvic Floor Muscles engaged 
  • Avoid arching the back 

                                                                                                           

 

                                                                                                                           
P
rimary Movers:
 
Rectus Abdominals, Quadriceps, Gluteals, Deltoids 
 

Stabiliser Muscles:
Hip Flexors, Core Muscles

 

Level of Difficulty:  (10/10) 

scale 10 

Frequency
    
  Hold for 8-10 breaths
  
 

  Instructions 

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Raise your legs in the air so that they are both bent at 90°. 
  • When ready inhale to prepare and whilst exhaling extend your legs and raise your shoulders and upper back off the floor. 
  • Breath in and whilst you do move your arms up and down in a pump like action for 5 small beats 
  • Breath out and repeat the 5 small beats 
 Teaching Points  
  • Keep the TVA muscles engages and compress the abdominal muscles 
  • Move the arms up and down in small movements to promote circulation 

                                                                                                   
                     

Side Kick L3

                                                                                                                         
P
rimary Movers:
 
 
Abductors, Glutes, Erector Spinae, Quadratus Lumborum, Abdominals, Obliques
Stabiliser Muscles: 
Tranverse Abdominals, Obliques, Lumbar Multifidus
Level of Difficulty:   (6/10) 

scale 6

Frequency:
    
  10-12 Repetitions on each side 

  Instructions 

  • Position yourself on your side with your body in a straight line and your bottom arm lengthened and your head resting comfortably.  
  • Move your top arm so that it is resting in front of the body with your hand supporting the lateral position.  
  • Ensure the shoulders are back and the TVA and pelvic floor muscles engaged.  
  • Inhale to prepare and then exhale and lift your legs off the floor to around 3-5 inches.  
  • When ready inhales to prepare, exhale and slowly bring the top leg upwards towards the ceiling . 
  • Inhale and slowly bring the top leg back down keeping your bottom leg off the floor at all times  
 Teaching Points   
  • Use abdominals to maintain legs off the floor  
  • Keep shoulder blades down  
  • Ensure you remain on your side and do not lead forward or backward  

 

 
 
 
                                                                                                      

Side Bend L2                                                                                                                    
P
rimary Movers:
 
 
Quadratus Lumborum, Obliques, Deltoids, Trapezius
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus
Level of Difficulty:  (6/10) 

 scale 6

Frequency:
     
  8-10 Repetitions 
 

 Instructions  
  • Lie on your side so that your legs are together and are at a 45° angle to your hips 
  • Rest your bottom arm out in front of the body inline with the shoulder with the elbow on the floor 
  • Make sure your shoulders are relaxed and back  
  • Breath in to prepare and then gently lift your hips off the floor  
  • As you do so bring your top arm over your head 
  • Momentarily pause and then inhale as you lower the hips back to the floor and the arm back to rest on your thigh. 
 Teaching Points  
  • Make sure there is a straight line from your hip to shoulder 
  • Feet, sit bones and elbow should all be a straight line 
  • Keep TVA and core muscles engaged throughout.                                                                                                      

 Double Leg Stretch L3

                                                                                                                         
P
rimary Movers:
Rectus Abdominals, Quadriceps, Gluteals,  

Stabiliser Muscles:
Hip Flexors, TVA, deltoids, rotator cuffs

Level of Difficulty:   (8/10) 

 scale 8

Frequency
    
  Hold for 8-10 breaths then alternate leg
 
 

  Instructions 

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Bring  your shins up to the table top position with your shins parallel to the floor. 
  • Inhale to prepare and as you exhale raise your shoulders off the floor and bring your forehead toward your knees. 
  • At the same time simultaneously extend your legs at a 45° angle 
  • Take another breath to prepare and then as you exhale return your legs and upper body back to the starting position 
     
 Teaching Points  
  • Keep the shoulders relaxed 
  • Maintain neutral spine 
  • Try to get your arms level and beside your ears with your 
     

                                                                  

Shoulder Bridge L3

                                                                                                                            
P
rimary Movers:
 
 
Hamstrings, Gluteals, Hip Flexors
Stabiliser Muscles: 
Tranverse Abdominals, Obliques, Rectus Abdominals,
Level of Difficulty:   (6/10) 

scale 6

Frequency:
       
  8-10 repetitions
 

 Instructions 
  • From the set-up position as youinhale slowly raise your bottom off the floor by releasing neutral and tilting the pelvis.  
  • Raise your hips so that an imaginery straight line can be drawn from your shoulders through to your knees.  
  • Next inhale and as you do so lift one leg off the floor and extend so that the toe points towards the ceiling. 
  • Exhale and lower the leg in the air so that it come beside the thigh of the leg which is in contact with the floor 
  • Inhale and bring the leg back up so that the toe points towards the ceiling 
  • Repeat as desired. 
  • To complete the exercse gently lower the leg back toward the floor and drop the hips 
 Teaching Points  
  • Ensure neutral pelvis is maintained throughout 
  • Keep the upper body relaxed 
  • Engage TVA and Pelvic Floor Muscles
                      

                                                                                                     

 criss cross

                                                                                                                             
P
rimary Movers:
Rectus Abdominals, Obliques 

Stabiliser Muscles:
Hip Flexors, TVA, deltoids,

Level of Difficulty:   (8/10) 

 scale 8

Frequency
    
  Hold for 8-10 breaths then alternate leg
 
 

  Instructions 

  • Lie in the set-up position and activate the pelvic floor and TVA muscles. 
  • Bring  your shins up to the table top position with your shins parallel to the floor. 
  • Inhale to prepare and as you exhale extend your right leg and bring the left knee toward your chest 
  • At the same time raise your shoulders off the floor and rotating at the torso so that your right shoulder and right elbow turn toward the left knee 
  • Momentarily pause and inhale and then as you exhale return to the starting position 
 Teaching Points  
  • Keep the shoulders relaxed  
  • Don' t pull on the head 
  • Keep the TVA and pelvic floor engaged 
  • Try and get the elbow to touch the knee or move to the outside of the knee

                                                                          
 

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