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EXERCISE

MANUAL

EXERCISE MANUAL

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180 Degree Jump Lunge


180 Degree Jump Squat
3 Directional Front Foot Lunge Bounces
3 Directional Lunges
45 Degree Squat
Ankle Touches
Ballet Lunge
Barbell Romanian Deadlift
Barbell Squat
Bench Straddle Squat Jump
Boomerang Burpee
Box Jump Burpee
Boxing
Brazilian Cross Overs
Butt Raise
Butterfly Sit Ups
Cable Adductor
Cable SL Hammy Curls
Cable Kickback
Can Can
Canyon Squat
Crescent Lunge Hold
Crossover Jump
Crunches
Diamond Butt
Donkey Kicks
Double Pulse Squat Jump
Dumbbell Calf Raises
Dumbbell Reverse Lunge
Eccentric Squats
1 Metre Frog Jumps
Front Foot Lunge Bounces
Get Up Get Downs
Hand Release Burpee
High Heel Squat Hold
High Plank DB Raises
Hustles
ISO Lunge Kickback
Jumping Jacks
Kettlebell Squat & Dumbbell Squat
Kettlebell Romanian Deadlift
Kettlebell Swing
Lateral Duck & Extension Squat
Lateral Hops
Lateral Shuffle
Lateral Shuffle Jumps
Leg Press
Lunge Pulses

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Lying Adductor Series
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Modified Turkish Get Up

Monkey Walk Squats
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Mountain Climbers

One Leg Balancing Series
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Pilates 100 Crunch

Plank
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Reverse Lunge

Rotational Lunge

Rotational Walking Lunges
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Shuttle Runs

Single Leg KB or DB Deadlift
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Single Leg Press

Skipping
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Slam Ball Burpee

Smith Split Squat

Smith Split Squat & Kickback
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Smith Squat

Split Jumps
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Split Squat

Split Squat - Front Foot Elevated
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Squat & Curtsy

Squat & Donkey Kick

Squat Hold
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Squat Jump

Squat Jump (Forward & Back)
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Standard Burpee

Standard Squat
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Star Jumps

Star Jump Squat

Step Backs
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Step Ups

Sumo Squat

Sumo Squat DB / KB
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Surfing Burpee

Swimmers

Switch Lunges (Jumps)
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Turkish Get Up (Full)

Ultimate Lunge
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Walking Lunges

Wall Squat
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Weighted Wall Squat

Wide Leg Bench Lunge

Wide Leg Squat
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Wide Leg Squat Pulses

Wide Leg Wall Squat

180 DEGREE JUMP LUNGE

In our stationary lunge or 'split squat stance', we lunge down. As we come up we jump into the air and turn our
body and feet 180, to then land facing the opposite way. We land softly and with control feeling our glutes and
hammys fire.

180 DEGREE JUMP SQUAT

As you jump into the air, spin 180 and land facing in the opposite direction. Land softly. This is an extremely
tough exercise to do with great form, so when (notice how I didnt say if) you get tired, either go into a 90
squat jump, a standard squat jump or even back into a standard deep squat. As soon as you cannot control the
impact of your landing in any squat jump and there is too much impact going through your body, always remove
the jump so you do not risk injury.

3 DIRECTIONAL FRONT FOOT LUNGE BOUNCES

Lunge down slowly with control, and explode up quickly so your front foot comes off the ground by about an inch
or so. On each jump change the position of the front foot, from left, back to centre and then to right.

3 DIRECTIONAL LUNGES

This is similar to a curtsy squat, but on steroids! Every lunge has 3 movements, from centre, to right side, to left
side and stand again. Repeat.

45 DEGREE SQUAT

For anyone new to resistance training or who doesnt have the strength to do a 90 squat, please start aiming to
do 45 only. As you can control this movement comfortably, then you can start going deeper while holding form
and control. As soon as you cannot control the impact of your landing in any of our squat jumps and there is too
much impact going through your body, always remove the jump and come back to this so you do not risk injury.

ANKLE TOUCHES

As you crunch up, try to touch each ankle with your hand (one at a time). If you cannot reach that is ok, just touch
your shins. Remember we are wanting to work the core here and not our legs, so really focus on squeezing tight
and not letting your hip flexors do most of the work.

BALLET LUNGE

Control, slowing movement and balance. Imagine you have the posture and control of a ballerina. Step back into
a reverse lunge and then swing your leg to the front, behind, back to the front and back into lunge position. Kick
your legs as high as you can in front and behindcan you stay balanced in between each lunge?

BARBELL ROMANIAN DEADLIFT

Our favourite exercise for smashing your butt and hammys and building some SERIOUS LEAN MUSCLE. If you have
never done this before start with holding a light kettle bell or dumbbell between your legs.
Bend down like you are touching your toes while keeping your spine completely straight. You are actually bending
from your pelvis and not your lower back. Think of yourself like a see-saw. Feel your hips go back and forward
rather than feeling like you are are going up and down. Keep a slight bend in your knees.

BARBELL SQUAT

Lock core stop yourself form peeing, bring your belly to your spine and squeeze your glutes to maximise
support. Control the movement. Breathe in on the way down and exhale as you lift.

BENCH STRADDLE SQUAT JUMP

Stand with one leg on either side of a bench. Squat down as deep as you can (try to touch your bum on the bench)
and then jump on to the bench and land with both feet together.
Push through those heels as we land, control the movement, so the impact feels soft and your muscles take 100%
of the load, not your joints.
Repeat. I love this exercise because it makes you get really low on each squat, allows you to explode up high in the
squat jump but it has less impact on my joints.

BOOMERANG BURPEE (FORWARD JUMP 180)

Just when you thought the burpee couldnt get any more difficult. Ive added a 180 jump and continuous motion
to bring the burn and maximise the gains - Please watch the video for this version.

BOX JUMP BURPEE

This one is only for the crazy advanced ladies who are 200% confident in their ability to hold form during this
exercise. Any time you see burpees in the program, feel free to switch to any of the burpee options.
First do a standard burpee, followed by a box jump. Then step down the opposite side of the box, turn around
and repeat. This one is really tough.

BOXING - JAB & CROSS

This isnt a boxing program, so we have just added some in for a cardio option to mix it up while you are sculpting
the ultimate booty. For a right hander, stand with your left leg and left arm forward.
Jab out and hit the bag with your left arm and then follow it up with a cross from your right arm. Repeat this for
the allotted time period. Remember to turn your body as you punch. I always say punch from your hips. Boxing is such an amazing workout if you punch properly or a real waste of time if you punch from your elbows or
shoulders.

BOXING - ELBOW

BOXING - RIP RIP

BRAZILIAN CROSS OVERS

A killer addition to your butt burning regime. Remember to lock your core to control pelvis angle. Lift your leg to
the ceiling and squeeze your butt tightly as you extend your leg up and over each side.

BUTT RAISE

One of the absolute booty essentials. If you find you are struggling to feel your butt and hammys in any exercise,
get down and do 10-20 of these prior to prime your muscles and get them firing. For this exercise, push your
weight through your heels (but dont have your heels too close), squeeze your butt as hard as you can. Try to
squeeze your inner thigh. I love to use a pilates ring, or a soccer ball in between my legs at the same time as this
exercise to really smash my adductors at the same time.

BUTTERFLY SIT UPS

This exercise combines the butterfly pose in yoga with a standard sit up.
Sitting on your booty with the soles of your feet together and knees wide, perform a full sit up while keeping your
core locked. This exercise is great to help us take the hip flexors out of action and really work on our core strength.
If you can do a normal sit up but cannot do a butterfly situp, just go for a butterfly crunch to start with. As you start
getting a stronger core and begin to use your hip flexors less and less in your ab work, this will improve.

CABLE ADDUCTOR

Standing side-on with your cable leg closest to the machine. Do slow controlled contractions while maintaining
your posture. Hello inner thighs!

CABLE SL HAMMY CURLS

Lying on the ground, in this exercise we are isolating your hammys.


Control the movement up and down (I say this because it is really easy to lower too quickly and put stress on the
back of your knee). Remember ladies we control all movements with our muscles and dont ever let our poor
tendons take the brunt of bad form! Be mindful to keep your hips on the ground as they will want to lift as you
fatigue. Squeeze tight girls.

CABLE KICKBACK

With a slight bend in your standing leg, kick the leg attached to the cable back as far as you can without bending
your spine or having your pelvis arch too much. If you start feeling this in your lower back, then trust me, your
pelvis is arching too much. Just dont lift as high. The only place you should feel this is in your butt and hammys.

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CAN CAN

Just like you have seen the can can in the movies, do this action as fast as you can to really increase your heart
rate.

CANYON SQUAT

Standing with your legs on 2 steps, hold the db or kb between your legs and squat as low as possible. The purpose
of this exercise is to allow us to go deeper than if we squatted on the ground. Its really easy to round over in this
exercise, so keep your shoulders back and feel that weight in your butt and hammys.

CRESCENT LUNGE HOLD

Unlike a standard lunge, in a crescent lunge we also want to get a nice hip flexor stretch on our back leg. So have
your legs wider and go lower. You still want to feel the weight in your front glute and hammy, but you also want
to feel the stretch in your back leg. Hold with your knee as low as you can without touching the ground and keep
your spine straight and arms extended.

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CROSSOVER JUMP

We are jumping the whole time and simply crossing one foot in front of the other and keep repeating.

CRUNCHES

Lying on your back with your knees bent to 90, lock your core and lift your shoulders off the ground as you curl
towards your hips using your stomach muscles.
Your pelvis should remain flat on the ground (this is not a sit up) and you should be looking at the sky. Control the
movement on the way up AND on the way down. Aim to feel the crunch low in your abs closer to your hips than
your chest. Try to think loose legs while doing any ab exercise. We do not want our super strong hip flexors taking
over and doing most of the work for us.

DIAMOND BUTT

This might look a little weird but I can guarantee you it works!
Fists under our hip bones for support, push your feet together and knees as wide as you can. The goal here is to
press our feet to the sky using only our glute muscles. No rocking for assistance, just little pulses. You shouldnt
feel your lower back at all in this exercise, but it is really common for people to arch with it.

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DONKEY KICKS

Place your weight evenly over your hands and knees. As you lift your back leg to the sky, really lock your core so
your pelvis doesnt arch. This exercise should not hurt your lower back, its just a real pain in your butt.

DOUBLE PULSE SQUAT JUMP

On every squat, at the lowest point of your squat do a double pulse before jumping in the air. This is a killer and
makes your squat jump twice as difficult. Remember to keep your spine in neutral and dont round as you land.

DUMBBELL CALF RAISES

Standing on the edge of a step or platform with the ball of your foot.
Hold a dumbbell in one hand and a pole or the edge of some equipment with your other hand to maintain your
balance. Go up on to your toe as high as you can (plantarflexion) and then drop your heel to the ground as far
as you can (full dorsiflexion). Try to keep control and full range as you get tired. For extra difficulty, try to do this
without holding anything for balance!!

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DB REVERSE LUNGE

Push the weight through the heel of our front leg and as you lower keep your spine straight and core tight. Our
reverse lunge helps us transition the weight and feel to our booty and hammys. Meaning sexy legs without the
sore knees. If you are feeling pain in your joints, either reduce the range of motion, or drop the weight until you
can control the movement and feel the lunge in the right area (thats right, your glutes and butt).

ECCENTRIC SQUATS

Perform a standard squat but lower yourself down reaalllyy slowly and controlled. Keep your core switched on
strong and your chest up high, before returning to standing at normal speed.

1 METRE FROG JUMPS

Squat as deep as possible and jump forward for a full metre. Try to land softly and control your descent on every
rep.

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FRONT FOOT LUNGE BOUNCES

Lunge down slowly with control, and explode up quickly so your front foot comes off the ground by about an inch
or so and continue to repeat these small bounces. Feel this in your butt and hamstring ladies.

GET DOWN GET UPS

Soo easy to do, yet so tough at the same time. Its like a burpee but without the jump or push-up. From standing
, get down onto the ground so you are lying flat, and then get up as quick as you can.

HAND RELEASE BURPEE

Just like our standard burpee but with a hand release in the push up section. As we go into the pushup section
(either on our knees or toes), at the very bottom of our push up we take our hands off the ground to prove
we went to full range. This also stalls our momentum and makes pushing back up with good form much more
difficult. This exercise will help build your upper body strength and core at the same time. Really focus on not
letting your spine move as you push back up.

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HIGH HEEL SQUAT HOLD

Push up through the balls of your feet as high as you can while maintaining your regular squat form.
Squeeze your glutes and core throughout the movement

HIGH PLANK DB RAISES

Holding in a high plank (which means you are on your hands and toes with your shoulders directly over your
hands so your spine looks like a table). Have the dumbbells in your hands, and alternate between rowing your
right hand towards your ribs and then your left. Keep your core locked, and aim to have minimal movement
through your body as you move each hand with your row.

HUSTLES

Stand with your feet wider than shoulder width, this exercise looks like you are an NFL footballer.
Move your feet up and down on the spot as fast as you can in this wide position

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ISO LUNGE KICKBACK

This exercise can be done on the ground or with your front foot elevated slightly. Bend down into a mini lunge
so nearly all your weight is on your front foot. Bring the knee of your back leg up and under your chest and back
down to the same position without changing the height of your hips or moving any other part of your body.
IE your front leg is bent in almost a single leg squat position and the back leg is moving back and forward. You can
make this exercise harder by bending down deeper on the front leg, or easier by standing taller.

JUMPING JACKS

Just like a squat jump but as you leap into the air extend your arms and legs out into a star and land back in a squat
position. Focus on controlling the movement as you land, dont let your knees fall in or your back hunch over.

KB SQUAT & DB SQUAT

Drop the weight between your feet as you squat, not out in front of feet and ensure the dumbbell or kettlebell
touches the ground with every single rep.

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KB ROMANIAN DEADLIFT

Our favourite exercise for smashing your butt and hammys and building some SERIOUS LEAN MUSCLE. If you have
never done this before start with holding a light kettle bell or dumbbell between your legs. Bend down like you
are touching your toes while keeping your spine completely straight. You are actually bending from your pelvis
and not your lower back.
Think of yourself like a see saw. Feel your hips go back and hips go forward rather than feeling like you are going
up and down. As your hips go back and forward the kettlebell will go up and down naturally. In this exercise you
should only feel your hammy and glutes. Only go as deep as you can maintain your neutral spine.

KETTLE BELL (KB) SWING

Start with your kb deadlift and make sure you can master this movement.
Believe it or not, but your arms do not do that much to make the kettle bell swing. It all comes from your hips
ladies. To start the swing, just increase the speed of your deadlift, push your hips forward with power. As you
gain rhythm, the kettle bell will slowly start. Dont be worried about the height of your kettle bell. This is really
important, you should NEVER feel this movement in your lower back, but for most people who do it incorrectly
that is exactly where they feel it.
The kettle bell swing is one of the ultimate posterior chain exercises. Your hammys and butt should be on
absolute fire!

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LATERAL DUCK & EXTENSION SQUAT

Pretend you are a boxer ducking punches from your opponent. Keep your hands up, squat down and as you stand
push over to put most of your weight on one leg. Your torso will move to that side of your body too. Then repeat
on the other side. Remember, we are always hoping to feel our squats in our booty and hammys ladies.

LATERAL HOPS

Little jumps from side to side, keeping our feet together at all times.

LATERAL SHUFFLE

Moving sideways, do 3 lateral shuffle steps to the right, before changing direction and doing 3 to the left. Keep
repeating. If you imagine a crab mating with a gazelle you sort of get the picture. If you have space, feel free to try
5 shuffles left and right. Stay low and try to move your feet as fast as possible while being as light on the ground
as you can.

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LATERAL SHUFFLE JUMPS

Exactly the same as our lateral shuffle but inbetween our shuffle steps we do a lateral (sideways) jump. This just
adds to the intensity and raises our heart rate further. Give it a go, its a killer!! Probably best to watch the video
for this one!

LEG PRESS

As you push really lock your core and squeeze your bum. The 3 main things people do wrong in a leg press is push
their stomach out into their legs, they flatten their spine and they have no control. To feel it more in your hammy
and butt move your feet to the top of the foot pad and push through your heels.

LUNGE PULSES

In lunge position, at the bottom of the lunge when your back knee is just off the ground (or at your lowest point),
pulse up and down 5 times before coming all the way back up to standing.

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LYING ADDUCTOR SERIES


(STRAIGHT, CIRCLES, CLAMS, SKY FOOT)

The outer thigh is one area we all forget to give the love and attention it deserves.
In each movement, remember it is all about control. Squeeze your butt and lock your core at the same time.
Best to watch the video for this one to see all the components.

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MODIFIED TURKISH GET UP

Unlike the full Turkish Get Up, the modified version is pretty simple (but one of the toughest exercises going
around). It is like the opposite of a burpee. From standing straight up, get all the way down onto your back so your
legs are straight and head on the ground. A few of these and you will be asking to go back to burpees.

MONKEY WALK SQUATS

Squat down to 90 degrees and walk forward while staying low, if you want it even harder then grab some
dumbbells and feel the burn! Take two steps forward, stand, squat, two steps back, stand.

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MOUNTAIN CLIMBERS

Holding in a high plank position with your core switched on (and by that I mean stop yourself from peeing, pull
your belly button to your spine and squeeze your glutes).
Bring the knee of your right leg up under your chest without changing your hip height or spine. Then quickly swap
positions back and forward with your left leg - imagine the motion of running. The faster you go and the higher
you bring your leg the harder it is. If you find this difficult you can always slow it down and replace your leg on the
ground before moving the other leg (like a step instead of a switch).
A few key tips in this exercise are to ensure your hands are directly below your shoulders and not in front of your
face while you are holding the high plank. (this is most likely the reason if you feel like your feet are slipping while
you are doing the mountain climber).

ONE LEG BALANCING SERIES

This exercise is amazing for our balance, proprioception and endurance. All the little stabilisers in your legs will be
going nuts to keep you balanced. Once you start the exercise and lift the leg off the ground, refuse to let it touch
the ground til the end. In each position, hold the extension for 2-3 seconds and aim to have 100% control over
the movement at all times.

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PILATES 100 CRUNCH

Assume crunch position, with your arms out straight towards your hips.
Lock in your core before crunching up. As you are in the crunch position, flap your arms up and down as fast and
hard as you can in little pulse movements. After 10 arm pulses, crunch down and then repeat. Really focus on
sucking that belly into your spine as much as you can during the movement and keeping your core locked the
entire time. Burn fest!!!

PLANK

Lying on your stomach, lift up so only the balls of your feet and your forearms are touching the ground. Your
elbows should be under your shoulders and your fists clenched together under your nose. Lock your core and
really squeeze your butt as hard as you can.
I dont want to see any Sydney Harbour Bridges (bums in the air) or cobras (bums sagging to the ground here).
Your spine should be flat so that your hip bone is the same height as your shoulders.

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REVERSE LUNGE

Push the weight through the heel of our front leg and as you lower keep your spine straight and core tight.
Our reverse lunge helps us transition the weight and feel to our booty and hammys. Meaning sexy legs without
the sore knees. If you are feeling pain in your joints, either reduce the range of motion, or drop the weight until
you can control the movement and feel the lunge in the right area (thats right, your glutes and butt).

ROTATIONAL LUNGE

In a static lunge, rotate your torso past your front leg as far as you can.

ROTATIONAL WALKING LUNGES

If walking lunges werent tough enough, now we are adding a rotational component to make your lunge as hard
to control as possible. Your goal is to hold perfect form, lock your core, squeeze your glutes and control the
movement at all times. Feel the burn.

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SHUTTLE RUNS

This one probably doesnt need an explanation, but I will do it anyway.


Run back and forward between 2 lines. If I havent told you how far to make the lines apart in the workout for
today, choose a distance that is just far enough for you to reach full pace.

SINGLE LEG (SL) KB OR DB DEADLIFT

Another exercise I would put in the top list of functional all over body exercises that gives you maximum gains.
Just like your Turkish Get Up, this one is tough to do properly.
Hold the dumbbell in the opposite arm to your standing leg. Standing on one leg with a slight bend in your
standing leg, as your bend over, feel like your spine and extending leg are locked as one. You should look like a
capital T at the top.
This exercise has stability, control, endurance, strength wrapped in one. Speed is your absolute enemy here girls,
so control each movement like never before.

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SINGLE LEG PRESS

Keep both glutes on the ground, so your hips and spine are flat as you push. Control down slowly. You can have
your resting leg just next to the leg press plate ready to help lift the weight off you if you fail.

SKIPPING - STANDARD

Both feet jumping together, with one jump in between each skip.

SKIPPING - DOUBLE UNDERS

We have 2 options here. Eventually you want to be able to keep doing continuous double unders IE in one jump
the skipping rope will go under your feet twice before you land on the ground. But to start with, just do a few
standard skips and then try a double under and continue with a few standard skips. As you get good at this, try to
increased the number of double unders you can do in a row.

SKIPPING - BOXERS

Do two jumps on your right leg and then two on our left. Keep switching back and forward.

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SLAM BALL BURPEE

Standing with your feet about shoulder width apart, hold a slam ball above your head and slam it into the ground
with the power from your core and legs. As soon as the ball hits the ground, drop down into the push up section
of the burpee and go down until your chest hits the ball. As you jump back up, grab the ball as you go and repeat
the process. This burpee reduces the ROM on your pushup but the added intensity with the slam ball makes it an
absolute killer!

SMITH SPLIT SQUAT

Place your font leg further forward than you expect, so as you go down, your hips are straight under the smith bar.
This allows your spine to stay straight and to really push through your hammy and glutes.

SMITH SPLIT SQUAT & KICKBACK

As you lift, feel like the hammy and glute of your front leg are doing the majority of the work, at the top of the
movement kick your back leg out straight so you can feel the glute of your back leg. Control on the down section
(eccentric phase) so you have complete control of the movement in your muscles.

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SMITH SQUAT

Bring your feet out further than you normally would, so you can feel your glutes, hammys and your spine can
remain neutral during the lift. Move your feet around until you feel comfortable. Your spine should be as vertical
as possible.

SPLIT JUMPS

In our stationary lunge or 'split squat stance', we lunge down and as we come up we jump into the air and switch
our feet before landing softly with control into our next split squat. IE if my right foot is forward and left back as I
jump into the air, my left foot moves to the front and my right to the back.
As you get tired and the impact from this jump increases too much (or if you can no longer keep your spinal
posture) make it a quick step change in positions instead of a full jump.

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SPLIT SQUAT

This is what we call a stationary lunge, so when in lunge position you just go up and down instead of moving
forward and back or walking. Aim to feel the exercise mainly in the glute and hammy of the front leg. So really
push down through the heel of your front leg. As you lift up, try to feel like the front leg is really providing most
of the power and lift as possible. Keep your spine straight and chest up.

SPLIT SQUAT - FRONT FOOT ELEVATED

Add a small step under your front foot in a split squat. This allows more range of motion on our split squat
which means more muscle fibres and more results! Its really easy to push too far forward into our knee here.
Move yourself around until you find the best position that allows you to feel the majority of the exercise in the
hammy and glute of your front leg. If you find it difficult to feel the exercise on your front hammy and butt, then
reduce the weight or go back to a standard split squat.

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SQUAT & CURTSY

Perform a squat, then bring one leg behind your body to perform a modified curtsy lunge. In the lunge remember
to keep the weight through the heel of your front leg and feel that glute and hammy. Its really easy to round over
in this exercise or not do full range, so keep your form and have that back knee caressing the ground for full depth.

SQUAT & DONKEY KICK

Perform a squat, then as you stand, extend one leg behind your body. Squeeze your glute as tightly as possible.

SQUAT HOLD

The main keys here are to squeeze your glutes and core while holding. Really be aware of where you are feeling
the exercise and aim to keep the feel in your hammy and glutes. We should never have to feel pain in our knees
on a squat hold. Maintain neutral spine at all times. Sometimes holding your hands up at shoulder height can
help balance you and remind you to 'stay high'.

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SQUAT JUMP

After you squat down, jump into the air and land back down in the squat. Try to land softly and control your
descent on every rep. If you notice you are landing with lots of impact and are unable to control smoothly, either
reduce the height of your jump or remove the jump. Form is number one in any explosive exercise to reduce
injury risk.

SQUAT JUMP (FORWARD & BACK)

Jump forward and back instead of straight up and down. Focus on landing softly and keeping your spine straight.
Really activate your glutes as you land and jump.

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STANDARD BURPEE

Burpees are an amazing endurance exercise when done properly, and a horrible injury ridden mess when done
like most people. Please remember to follow the regressions and progressions I give you, so you can shine above
anyone else in your gym or park when performing this exercise. The goals here are a perfect jump squat, a neutral
spine through the whole movement, tight core, control in the shoulders and a deep push up. Id much rather a
full range push up done on your knees than a shitty quarter range one on your toes.
Explode up and land soft. Remember landing with a thud is not the goal and your joints wont love you for it.

STANDARD SQUAT

In all of our squats, we want to make sure that our spine is straight and our shoulders are up. Also that our weight
is through the heels to pre-activate our hamstrings and our butt. Squeeze your butt as you go down and up.
Control the movement and feel each muscle.

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STAR JUMPS

The same ones we did as kids, they still work to get our hearts pumping. Stand with your feet together and hands
at your sides, then jump out so you look like a star and then jump back in to the starting position. Repeat.

STAR JUMP SQUAT

Just like a squat jump, but as you leap into the air extend your arms and legs into a star and land back in your
squat. Focus on controlling the movement as you land. Dont let those knees fall in or your back hunch over.

STEP BACKS

Standing on a box, we lower our back leg down to the ground, slightly bending our knee. Then we drive through
the front leg that is on the box to stand fully upright again. Remember always to do equal reps on each leg.

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STEP UPS

Standing on the ground simply step up onto the box. The other foot will step up as well, continue to stand nice
and upright. Step back down and repeat, do equal reps on both sides.

SUMO SQUAT

Just like a wide leg squat but on each rep lift each leg high to your shoulder, then back down into the squat.
Control the movement and keep your posture and Range of Motion.

SUMO SQUAT DB/KB

Just like the Sumo Squat above, except we are going to step it up! Hold a Kettlebell or Dumbbell in your hands
as you perform the exercise.

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SUPERMAN

Lying on your stomach, squeeze your glutes as hard as you can, lift your legs and your back off the ground and hold
them for a set period IE normally 10 seconds before putting them back down.
This exercise is great for fixing our posture and working our posterior chain. Because most people become more
rounded as they age, exercises like this can help keep you looking young and strong. PS: did I mention its another
awesome one for your booty!!!

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SURFING BURPEE

Imagine you are Stephanie Gilmore taking off at pipeline and you need to stick your landing! That means you need
to explode up from the ground and land with one foot in front of the other, just like you are surfing. This adds
more stability to the exercise and requires more power for us to jump and rotate. No wonder steph has such an
awesome bod.

SWIMMERS

Lying on your stomach, squeeze your glutes as hard as you can so both legs come off the ground. Move these legs
up and down continuously like you are swimming in a pool. You feet should not touch the ground and your knees
should be straight. Try to use only your butt and hammys to move your legs up and down!

SWITCH LUNGES (JUMPS)

This is a plyometric addition to our booty routine. On each lunge, explode up in to the air and switch your legs,
keeping your chest nice and high. Make sure you control each descent and feel the burn through your booty and
hamstrings.

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TURKISH GET UP (FULL)

This is one of the most beneficial full body movements you will ever do and best to watch the video. Dont be too
upset if you dont get it straight away. Try to master each section of the movement and start with a really light
weight.
The key is to keep the dumbbell directly above the centre of your body through each movement. I know I keep
going on about form ladies, but if you can nail this exercise not only will you look amazing but you will have
respect from even the most experienced gym member.

ULTIMATE LUNGE

This lunge challenges every part of your body to the maximum. Balance, control, power, stability, form. Do a wide
leg lunge, but as you straighten, explode up powerfully so you push your body all the way over the other side of
your body into a standard forward lunge. Control the movement.

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WALKING LUNGES

In a walking lunge we are adding a greater stability component to your lunge, so be prepared to feel a little
wobbly. In this exercise it is really easy for your knees to go in and out, for you to push forward into your knee
instead of dropping down into your glutes and for you to round over. Be strong, remember holding form is the key to
maximum results.

WALL SQUAT

Squat with your feet under your knees, and hips at knee height. Sit down into your heels and feel your glutes and
hammys. If your hip flexors are sore or tight, just widen your legs and feet to allow more glute activation. Its
really easy to push your feet out past your knees and instead of squatting you are really just leaning on the wall.
Aim for perfect form. If you cant hold for as long as it says in todays workout, that is ok, you can build up!

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WEIGHTED WALL SQUAT

Find a wall and squat down against it. Your knees and hips should be at the same height and your knees should
be directly above your ankles, so you have a perfecf 90 angle at your knees. As you are holding in the squat press
into your heels so you can feel the activation in your booty and hammys. Hold the weight either beside you or
into your chest.

WIDE LEG BENCH LUNGE

Stand with one leg on the box and the other on the ground. The majority of your weight is going through the leg
on the box, with your other leg really only there for balance and a little help. Go down as deep as you possibly can
and extend up tall. Point your toe as your leg comes off the ground to maximise contraction.

WIDE LEG SQUAT

Have your legs wide and feet turned out slightly., this helps us turn off our quads a little and feel it more in our
glutes, hammys and adductors. Make sure you read the description of the 'standard squat' as well.

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WIDE LEG SQUAT PULSES

Bring your legs out wider with toes and knees facing out. Squat to 90 and then pulse up and down. Feel like you
are squeezing your glutes in each pulse.

WIDE LEG WALL SQUAT

Just like a standard wall squat, bring your legs out wide with your feet turned out. Hold at 90 and notice how by
taking your legs wider you will feel less on the top of your legs and more in the inner thigh and hammy and butt.

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