Weight: 10kg Dumbbell
Reps: 15 x 3 sets
Form: Heels on 4kg each
Primary: Glutes, Calves
Support: Quadriceps, Hamstrings
Weight: 6kg Dumbbell
Reps: 20 x 3 sets, 10 each side
Form: Wide Stance
Primary: Quadriceps, Abductors
Support: Glutes, Hamstrings
Weight: 10kg Dumbell
Reps: 20 x 3 sets, 10 each side
Form: One leg on step, other on floor
Primary: Quadriceps, Abductors
Support: Glutes, Hamstrings
Weight: 10kg Dumbell
Reps: 20 x 3 sets, 10 each side
Form: Start with foot on step, other on floor
Back Lunge floor foot, straight up into knee raise
Primary: Quadriceps, Abductors
Support: Glutes, Hamstrings
Reps: 15 x 3 sets
Form: Feet around pole, Tap ankles both sides, back into full length arm stretch
Primary: Abdominal
Reps: 15 x 3 sets
Form: Hands around pole
Legs fast up, slow down
Primary: Abdominal