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Intermediate Exercises

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This programme should be undertaken by those being comfortable with the exercises contained within the beginners programme. The programme below should last no more than 45-60mins. You can either follow the programme as laid out or click on the short cuts below:

Exercise                                 

Part of the body worked Difficulty level (out of 10) 
Hundred - L2 Abdominals and Lower Back Scale 2 2/10
Shoulder Bridge - L2 Abdominals, Hamstrings and Lower Back Scale 3 3/10
Swimming - L2 Hamstrings, Gluteals and Lower Back Scale 3 3/10
Double Leg Stretch - L2 Upper Back, Chest and Shoulders Scale 3 3/10
Side Kick - L2 Abdominals and Hip Flexors Scale 4 4/10
Single Leg Stretch - L2 Abdominals and Obliques Scale 3 3/10
Scissors - L2 Abdominals and Obliques Scale 4 4/10
Roll down & Press Up L2 Quadriceps and Hip Flexors scale 4 4/10
Swan L2                     Middle Back and Obliques Scale 2 2/10
Ab Prep Curl Abdominals Scale 3 3/10 
Roll Back Abdominal Muscles Scale 4 4/10
The Side Bend Obliques and Deltoids scale 5 5/10

 Hundred L2

                                                                                                        
P
rimary Movers:
 
 
Hamstrings, Gluteals, Pectorals, Deltoids, Latissimus Dorsi (upper back)
Stabiliser Muscles: 
Tranverse Abdominals

Level of Difficulty:
   (2/10)
 

Scale 2

Frequency:
     
Hold for 8-10 breaths then alternate leg 
 

 Instructions  
  • Lie on your back in the set-up position.    
  • Inhale to prepare and gently lift one leg off the floor bringing the knee to rest directly above the hip    
  • The thigh should pointing uptowards the ceiling with the leg relaxed.  
  • Raise the second leg to come up alongside the first leg.  
  • Hold the position for the required amount of breaths ensuring neautral spine is maintained.  
  • Inhale to prepare and then gently lower the leg to resume the starting position.   
 Teaching Points  
  • Ensure the upper body remains relaxed   
  • Keep the knee at a 90degree angle with the shin parallel to the floor  
  • I f you find it difficult to maintain neutral they you may find it easier to imprint the spine to support the back.    
  • Don't press into the floor during the movements  



                                                              

 Shoulder Bridge L2

                                                                                                            
P
rimary Movers:
 
 
Hamstrings, Gluteals, Pectorals, Deltoids, Latissimus Dorsi (upper back)
Stabiliser Muscles: 
Tranverse Abdominals
Level of Difficulty:   (3/10)  

Scale 3

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.  
  • From the 'bridge' position slowly inhale and raise your arms toward the ceiling and over head alongside your ears.  
  • Then exhale and lower your arms back down to the sides but ensure the 'bridge position is maintained.  
  • Inhale to prepare, as you exhale lower your hips and buttocks back to theset-up position.  
 Teaching Points  
  • 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.  
  • From the 'bridge' position slowly inhale and raise your arms toward the ceiling and over head alongside your ears.  
  • Then exhale and lower your arms back down to the sides but ensure the 'bridge position is maintained.  
  • Inhale to prepare, as you exhale lower your hips and buttocks back to theset-up position.  

                                                                          

 
Swimming L2                                                                                                                        
P
rimary Movers:
 
 
Hamstrings, Gluteals, Quadriceps (thighs), Trapezius
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus, Obliques

Level of Difficulty:
   (3/10)
 

Scale 3

Frequency:
     
  10-12 Repetitions
                                                                                                                

 Instructions  
  • The starting position for swimming is slightly different to level 1.  
  • Begin the exercise resting on your hands and knees.  
  • Ensure that your hands sit directly underneath your shoulders and your knees fall directly beneath your hips.  
  • Engage pelvic floor and activate the TVA muscles and when ready take a breath to prepare.  
  • As you exhale slowly extend one leg away from the body sliding the toes across the floor.  
  • Once the leg is extended lift until the foot is level with the hip.  
  • Take a breath to prepare and then exhale as you resume the starting position.  
 Teaching Points    
  • Keep the upper body relaxed   
  • imagine drawing a straight line in    some sand with your foot  
  • Keep elbows soft  
  • Challenge your stabiliser muscles  
  • Keep core muscles engaged to support upper body 



                                                     
 
Double Leg Stretch L2                                                                                                                       
P
rimary Movers:
 
 
Pectorals (chest) Latissimus Dorsi (back), Deltoids

Stabiliser Muscles:
 
Tranverse Abdominals, Multifidus, Obliques, Rotator Cuff

Level of Difficulty:
   (3/10)
 

Scale 3

Frequency:
     
8-10 Repetitions
 

 Instructions  
  • From the set-up position inhale to prepare and as you exhale raise one leg off the floor until the shin is parellel to the floor as per the level 1 hundred  
  • Next take a breath to prepare and as you exhale lift your arms up so that your hands are pointing to the ceiling.  
  • Inhale and circle the arms in opposite directions, firstly moving towards the body.  
  • Exhale and continue to circle the arms in opposite directions circling out away from the body. Visualise your hands drawing perfect symmetrical circles on the ceiling.  
  • Inhale to prepare and then when ready gentle lower your arms and leg to the starting position  
 Teaching Points     
  • Keep both the shoulders on the floor  
  • Maintain stability in the torso and keep the ribcage down  
  • Ensure lateral thoracic breathing throughout  
  • Keep resting leg still  
  • Hold neutral spine 


                                                                                                           
     
 

Side Kick L2

                                                                                                                    
P
rimary Movers:
 
 
Erector Spinae, Quadratus Lumborum, Abdominals, Obliques
Stabiliser Muscles: 
Tranverse Abdominals, Obliques, Lumbar Multifidus
Level of Difficulty:   (4/10)  

Scale 4

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 legs off the floor to around 3-5 inches.  
  • When ready inhales to prepare, exhale and slowly bring the top leg forward away from the body.  
  • Inhale and slowly bring the foot back.  
 Teaching Points    
  • Use abdominals to maintain legs off the floor  
  • Imagine your big toe skimming across the surface of some water    
  • Keep shoulder blades down   
  • Ensure you remain on your side and do not lead forward or backward  

 
                                                            
                                      

Single Leg Stretch L2                                                                                                                
P
rimary Movers:
 
 
Quadriceps (thigh) Hip Flexors
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus, Obliques
Level of Difficulty:   (3/10)  

Scale 3


Frequency:
     
  10-12 Repetitions per leg

  Instructions 

  • Lying in the set-up position,when ready inhale to prepare, and then as you exhale slowly lift one leg off the floor to bring the knee to rest directly above the hip.  
  • The leg should be held at a right angle with the shin parellel to the floor as in the level 1 hundred.    
  • Inhale to prepare then exhale and extend the leg which is in the air so that the foot points diaganally away from the body.  
  • Inhale and return the leg to starting the position.  

 Teaching Points  

  • Keep the non moving leg still  
  • Upper body remains relaxed  
  • Keep lateral thoracic breathing  
  • Avoid locking (straightening) the knee joint  
  • If you lose neutral spine your leg which is in the air is too close to the floor                                                                
 

Scissors L2

                                                                                                                      
P
rimary Movers:
 
 
Quadriceps (thigh), Hip Flexors


Stabiliser Muscles:
 
Tranverse Abdominals, Lumbar Multifidus, Obliques


Level of Difficulty:
   (4/10)
 

Scale 4

Frequency:
     
  10-12 Repetitions
                                                                                                             

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.  
  • When ready inhale to prepare, and then as you exhale slowly lift one leg off the floor to bring the knee to rest directly above the hip.  
  • Bring the second leg up to come into the Level 2 hundred position.  
  • Gently raise your shoulders and head off the floor, inhale to prepare, and then as you exhale lower the elevated leg to the floor, at the same time lift the opposing leg up.  
  • The legs should cross midway maintaining a 90degree angle in the knee.  
  • The movement comes from the thigh whilst keeping you shoulders and head off the floor throughout.  

 Teaching Points  

  • Initiate the movement from the hip  
  • Keep the leg at 90degrees  
  • important to maintain neutral and lateral thoracic breathing  
  • Legs should meet midway through each repetition  
  • Keep the pelvis stable  

 


 
 

                                             

Roll down & press up                                                                                                                     
P
rimary Movers:
 
 

Deltoids (shoulders), Pectorals (chest), Triceps (arms)

Stabiliser Muscles: 
Transverse Abdominals, Obliques, Lumbar Multifidus


Level of Difficulty:
   (4/10)

Scale 4


Frequency:
     
  8-10 Repetitions

Instructions 

  • Begin by standing, with your feet hip width apart and your knees slightly soft (bent). Shoulders should be down and relaxed with your arms by your side.  
  • Engage pelvic floor and TVA muscles and take a breath to prepare.  
  • As you exhale slowly roll down the spine leading with the head and slide your hands down the front of the thigh.  
  • Once you feel a stretch in the hamstring take a breath to prepare and then as you exhale come down into the box position of a press-up.  
  • Inhale as you lower your chest to the floor and exhale as you push yourself back up.  
  • Walk your hands towards your knees and then push up from the feet and curl back up to the starting position  

 Teaching Points  

  • Get the arms hang from the shoulders    
  • Maintain a good posture    
  • Imagine your spine as building blocks    
  • Breathe normally during the press up phase of the exercise    
  • Good core stability through out    
                                                                                                                        
 

Swan L2  

                                                                                                                     
P
rimary Movers:
 
 

Erector Spinae, Quadratus Lumborum


Stabiliser Muscles:
 
Transverse Abdominals, Obliques, Lumbar Multifidus, Rotator Cuff


Level of Difficulty:
   (3/10)

Scale 3

Frequency:
     
  8-10 Repetitions
                                                                                                            

Instructions 

  • Lie on your front with your forehead touching the mat  
  • Position your arms on the mat so that your elbows are bent and in line with your elbows.  
  • Keep your palms facing the mat and your toes pointing slightly inwards  
  • Inhale to prepare then slowly raise your chest and arms of the mat  
  • As you do so lengthen through the middle part of the spine.  
  • Inhale at the top of the movement and gently lower to return to the starting position.  

 Teaching Points  

  • Pretend your are holding a tennis ball between the chin and the chest    
  • Keep your face looking on the floor  
  • Do not push the stomach into the floor  
  • Maintain lateral thoracic breathing  
  • Keep the arms level with the head 

 
 

 
                                             

Ab Prep Curl 

                                                                                                             
P
rimary Movers:
 

Hip Flexors, Rectus Abdominals
Stabiliser Muscles:
Rotator Cuff, Transverse Abdominals, obliques, Lumbar Multifidus
Level of Difficulty:   (3/10)  

Scale 3

Frequency:
     
  8-10 Repetitions
 

 Instructions

  • From the set-up position place your hands on your thighs.

  • Take a breath to prepare, as you exhale slowly lift your head, shoulders and spine so that your hand slide up towards the knee.

  • Once you have gone up as far as you can hold the position and then lift your arms off the floor towards your head so that come in line with your ears

  • Momentarily hold and then take your arms back down by your sides.

  • Return your upper body back to the mat

 Teaching Points

  • Keep a 'C' shape in the spine 
  • Initiate movement from the torso not the shoulders 
  • Avoid rounding the shoulders 
  • Keep eyes looking up and forward 
  • Breath out as you come up, breath in as you move your arms over your head, breath out as your return you arms toward your arms and then exhale back to the starting position  

 

 

Roll Back  

                                                                                                                      
P
rimary Movers:
 
 
Rectus Abdominals, Hip flexors, Hamstrings

Stabiliser Muscles: 
Tranverse Abdominals, Rotator Cuff, Scapulae Stabilisers                                                                               

Level of Difficulty:
 (4/10)
 

Scale 4

Frequency:
     
  8-10 Repetitions 
 

 Instructions   
  • Sit yourself upright with you legs bent and feet on the floor. 
  • Keep your upper body straight and place your arms out in front of you level with your shoulders. 
  • Take a breath to prepare and then gently roll back  so that your feet point up towards the ceiling and then roll back forward again to the starting position 
  • Exhale throughout the movement 

 

 Teaching Points  
  • Ensure your feet do not go past the line of the head   
  • Keep your shoulders relaxed 
  • Keep the movement fluid and continous 
  • Keep looking at your knees throughout the exercise

                                                                                                    
 

Side Bend L1  


P
rimary Movers:
 
 
Quadratus Lumborum, Obliques, Deltoids, Trapezius
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus

Level of Difficulty:
 (5/10)
 

scale 5

Frequency:
     
  Hold for 8-10 breaths then alternate leg 
 

 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 
  • Momentarily pause and then inhale as you lower the hips back to the floor 
 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.                                                                                                                 


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