DAY 6: WEEK 2
UPPER BODY STRENGTH CORE AND LEGS WORKOUT
Equipment: Resistance Band and towel
Stretches:
Lower back x3
Pretzel stretch and side rotation
Abductor stretch
Side line quad stretches
Hipflexors
Hamstrings
Calf streach
BREATHING
Head hangs
Chest cross
Pengiun- elbows pulled forward shoulders down-
Fist into swan elbows back
Tricep
Chest stretch
Warm up
Side jacks x 15 reps 2 sets
But kicks x 20 reps 2 sets
Soccer move 30 sec x2

UPPER BODY EXERCISE
1.
Go into lunge ( make sure of form) Learn forward with
Chest facing down, standing on the resistance band arms locked at elbows – core strong – pull arms back – no further than the glutes- adjust resistance as needed- palms always facing in toward your body.
15 reps x 2sets
2.
Both feet on resistance band ¼ squat cross hands over flex upper body forward- working back, shoulders and core- remember squat position – don’t bring arms above the shoulder level.
-Level 1 only one foot on band
-Level 2 and 3 can make more difficult with wider leg stance
15 reps x2 sets
3.
Put a towel under your knee- kneeling one leg out to the side- working on INTERNAL ROTATOR CUFFS small movement- keep elbows close to the side of the body really tucked in- concentrate on the breathing – change arms and work on EXTERNAL ROTATOR CUFF – ALWAYS
KEEP core strong.
15 reps per arms x 2 sets both internal and external rotator

4.
Stand up into split squat/ lunge position- standing on band thumbs UP- being arms up forward working the front shoulder muscles- holding abs tight slight pause at the top of the movement- never lift arms above the shoulder.
15 reps x2 sets switch legs.
5.
Chest exercise- Stand in Squat position hinge the band behind you resting on your back- palms facing inwards – draw arms to centre working upper and lower chest muscles- never let your knees go over your toes-
Squeeze really hard and adjust the resistance as needed
15 Reps x 2 sets
6.
Stand on band- arms – chest up not bent over- bend at knees ¼ squat- Lock out arms THUMBS UP
Levels 1- one foot on band to minimise resistance
Level 2-3- widen stance as desired
NUTRITION IS THE KEY TO BODY TRANSFORMATION AND
HEALTHY ACTIVE LIFESTYLE
7.
Bicep curls two feet on band – curl up and back down palms always facing toward body- work only the bicep – keep a nice ¼ Squat and keep a strong core-
30 reps x 2 sets both exercises.
Straight into triceps wide stance- hinge at the hips elbows push back through the triceps
STREACHS