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Superset 2: Movies 3,4 & 5

Lunge Matrix

Stand with feet hip-width apart, hands on hips (or hold 2- to 4kg dumbbells at hips). Step forward with left foot, bending both knees so left knee aligns with left ankle and right knee points toward ground, heel lifted. Once stable, hinge forward from hips and extend hands (or both dumbbells) toward outside of left ankle [A]. Straighten torso and push back to starting position. Keep right leg straight and step sideways with left foot, bending left knee so knee aligns with left ankle; reach hands (or dumbbells) toward outside of left ankle [B]. Straighten torso and push back to starting position. For a greater challenge, finish by lunging backward with left foot, rotating torso to the left to reach behind you toward left ankle (not shown), this completes one rep. Return to starting position and repeat lunges on right side, then continue alternating sides for reps or time.

Description: Lunge Matrix

Lunge Matrix

Strengthens quadriceps, hamstrings, buttocks, upper hips, inner thighs, calves and abdominals

Single row with leg balance

Stand with left leg extended slightly behind you, heel lifted. Hold a 2- to 4kg dumbbell in left hand, arm hanging at side in line with shoulder, palm in, right hand on hip. Hinge forward from hips, lifting left leg behind to hip height [A]. Maintain balance and bend left elbow up and back toward lower rib cage [B]. Straighten arm to start position and repeat row for time or reps. Repeat on other side.

Description: Single row with leg balance

Single row with leg balance

Strengthens middle and upper back, rear shoulders, abdominals, spine extensors and buttocks; upper hips and inner thighs work as stabilisers

Squat to knee lift, curl and press

Stand holding 2- to 4kg dumbbells in hands, arms hanging at sides, palms facing in, abs tight. Bend knees, lowering hips toward ground in a squat. Straighten legs and lift right knee as you bend elbows, bringing dumbbells toward shoulders in a hammer curl [A]. Extend both arms overhead into a press [B]. Bend elbows, straighten arms to sides and place foot on ground. Repeat, starting with squat, lifting left knee . Alternate sides for reps or time

Description: Squat to knee lift, curl and press

Squat to knee lift, curl and press

Strengthens quadriceps, hamstrings, buttocks, biceps, front and middle shoulders and upper back

Superset 3: Movies 6,7 & 8

Med – ball Wall Throw

Stand with back to wall, more than an arm's distance away, feet separated hip-width apart, knees bent into a quarter-squat. Hold a 2- to 4kg medicine ball in front of chest, elbows bent and slightly away from rib cage [A]. Straighten legs and arms as you rotate to left, using hip rotation to throw ball powerfully against wall behind you [B]. Fully extend body and arms so ball bounces off wall and back to you as you rotate back to centre. Repeat on right side. Alternate sides for reps or time

Description: Med – ball Wall Throw

Med – ball Wall Throw

Strengthens chest, front shoulders, triceps, quadriceps, hamstrings, buttocks and obliques; hip rotators work as stabilisers

Step-up to Knee lift jump

Stand facing a 20-30cm step, arms at sides. Step up on platform with right foot [A]. Push off left foot to drive left knee to hip height as you hop on right foot, landing on platform. Let arms move naturally in opposition to legs [B]. Step down with left foot, then right. Repeat stepping up with right foot for reps or time, then switch to stepping up with left foot for reps or time to complete set.

Description: Step-up to Knee lift jump

Step-up to Knee lift jump

Strengthens quadriceps, hamstrings, buttocks, calves, upper hips and inner thighs; abdominals and spine extensors work as stabilisers

Hover to side plank

Begin on hands and knees. Extend both legs behind you, abs pulled in so body forms a straight line from head to heels. Bend elbows, keeping them close to sides, and lower torso until hovering above ground [A]. Hold for 10-30 seconds, lowering knees to ground if necessary. Straighten arms, pressing torso to start position. Then stack left foot on right, legs straight, and rotate torso to left into a side plank, right arm straight. Extend left arm in air. Hold for 10-30 seconds, lower arm and rotate torso toward ground. Repeat entire combo of three to five more times, alternating sides

Description: Hover to side plank

Hover to side plank

Strengthens chest, shoulders, upper and middle back, triceps, abdominals, spine extensors; buttocks, upper hips and inner thighs work as stabilisers

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