Bridging - Single Leg (Level 3) - Preparation Exercise 2 - Switching on the Gluteals

Maintain an arch in your lower back, draw the stomach in away from where your belly button is.

One leg up in the air, lift your bottom. 

3 sets of 8 on each leg.













Reverse Lunges (Level 3) - Preparation Exercise 3 - Switch on the quadriceps and the gluteals

Position yourself as shown in the lunge position, ideally on the ground.

In one movement, step back so that you are standing with your feet together, then return back to your original position.

3 sets of 10 on each leg.











Push Ups on ball (Test 9) - Preparation Exercise 4 - To switch on the shoulders

Position your body in the push up position on the medicine ball (can have your legs straight on the ground)










Keep shoulder blades back and down. Maintaining this position, do a push up against the ball using your elbows and not shoulder blades.

3 sets of 8