The plank superman takes your standard plank and turns it up a notch. Instead of just holding a static position, you’re lifting one arm and the opposite leg off the ground—forcing your body to stabilize while moving. This introduces a balance challenge that lights up your deep core muscles in a way traditional planks just can’t
Lie faceup on the floor with your knees bent and your feet on a bench or box.
Raise your hips until your body forms a straight line from your shoulders to your knees, then slowly lower to the starting position.
This is a single leg hip extension strengthening exercise. Lie down on your back, place your heels on an exercise bench or Plyo Box and bend both knees to 90 degrees. Raise the non-target leg off the ground into 90 degrees hip flexion. Keep the target leg’s heel planted and drive it downwards to raise the pelvis off the ground. Keep the spine neutral by bracing the core prior to lifting up the pelvis.
The cable fly is a chest fly variation which uses the cable machine to target the pectorals, with both the deltoids, triceps, and core engaged to help with stability. While the arms replicate the movement of the dumbbell fly, a standing position is adopted.
This exercise involves standing with an exercise ball between your back and a wall, then squatting down while keeping your back against the ball. It helps to strengthen the legs, glutes, and core muscles.
As we begin the new financial year, we want to thank you for your continued support. We’re committed to delivering the highest quality Personal Training, Massage and Group Fitness services and maintaining the standards you’ve come to expect from us. Starting July 1st, there will be a change in our prices and structure. This decision…
Place a barbell on your traps and stand with feet hip-width apart.
Then, lunge to the left until your upper leg is parallel to the floor.
Now, push up through your heels until you’re standing straight.
Then, lunge to the right and push up through your heels to a standing position.
Complete desired number of reps by alternating legs.
This exercise targets the muscles in your back, shoulders, and arms.
Sit with your back straight and cross one leg over the other.
Hold your knee with the opposite arm and pull your knee across your chest towards the opposite shoulder until you feel a stretch on the outside leg and/or buttock.