1. Lunges
Stand with feet together and back straight.
Step one leg forward and bend it so the front leg forms a right angle and the back leg moves towards the floor.
Hold this position just above the floor or as low as you can manage for a few
seconds.
Repeat 3 sets of 5-10 on each leg with a 30-60 second rest between sets. Ensure knees are over toes and breathe throughout the movement.
2. Hamstring bridge on chair
Lie on your back with your heels on the seat of a chair.
Lift up your hips/pelvis keeping your knees bent and pulling your heels into the chair.
Hold this position for 20-30 seconds or until hamstrings fatigue.
Repeat 3 times with 30 seconds rest between each repetition
3. Wall squat with a twist
Stand with your feet apart and back flat against the wall.
Slide down into a squat position at right angles or above. Keep knees over toes.
Hold a medicine ball or weight with both hands and move it side to side across the front of your body keeping your back against the wall.
Continue for as long as you can and repeat 3 times, with a 30 second rest in between.
