1. SINGLE LEG DUMBBELL STEP UPS

• Holding onto dumbbells in each hand, position one foot on a knee -high box or bench to achieve approximately 90-degree bend at the knee
• Using the opposite leg only, step up and down to the box keeping the back straight and the chin up throughout
• REPEAT WITH THE OTHER LEG TO COMPLETE 1 SET

SEATED CALF RAISES

• Whilst seated on a box or bench, position your toes on the edge of a platform with a weight on your lap

• Lift and lower the weight by flexing and extending the ankles

• Pause when on your tip-toes for each repetition

STANDING CALF RAISES

• Whilst standing, position your toes on the edge of a platform with dumbbells in your hands
• Lift and lower the weight by flexing and extending the ankles
• Pause when on your tip-toes for each repetition

• Position your feet on the foot-plate approximately hip-width apart 
• Keep your abdominals braced and your back on the seat throughout the movement
• Squat to your desired tempo and range of motion (slow and controlled if in doubt)

• Take up a lunge stance and lower into the lunge position to achieve a 90 degree bend in both legs where possible.
• Maintain a straight back throughout and balance your torso throughout repetitions 
• Try to move in an up and down movement as opposed to forwards and backwards.

• Position your feet equally on the footplates with your legs hip to shoulder width apart
  
• Ensure that your knees are bent enough to allow for full range of motion
  
• Adjust the safety bars accordingly
  
• Push through the heels of your feet with control keeping the whole foot flat on the plate
• Avoid locking the knees as the legs extend

SWISS BALL HAMSTRING CURLS

• Lying on your back, position your legs hip-width apart on top of the ball

• Lift the hips off the floor as high as possible

• Brace your abdominals by pulling your belly button towards your spine

• Keeping the hips up, pull the ball back into the body by bending the hip and the knees at the same time

• Slowly straighten the legs back out and repeat without dropping your hips until the set is complete

SWISS BALL BRIDGE

• Lying on your back position the soles of your feet on top of the ball
• Lift the hips off the floor as high as possible
• Brace your abdominals by pulling your belly button towards your spine
• Keeping the ball as still as possible, lift and lower the hips as high and low as possible without touching the floor
• Tense your glutes when in the top position before lowering with control