Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

SIDE DROP

Lie on your back, arms extended to the side and both legs raised with the knees bent. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre. Aim to keep your shoulders in contact with the floor. Alternate sides.

CLIMBERS

Begin in a hand plank position with your shoulders over your wrists. Engage your core and use the abdominals to draw a knee up to your chest allowing your back to curve. Return to neutral spine as you join the feet and alternate legs.

LATERAL FLEXION — Dumbbell 

Stand feet shoulder width apart and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.

SIDE DROP

Lie on your back, arms extended to the side and both legs raised with the legs straight. As you inhale allow the legs to lower to one side under control. As you exhale draw your navel to spine and bring the legs back to centre. Aim to keep your shoulders in contact with the floor. Alternate sides.

CLIMBERS 

Begin in a hand plank position with your shoulders over your wrists. Engage your core and draw a knee up to elbow, laterally flexing the torso. Alternate sides.

UPWARDS WOODCHOP — Medicine Ball

Stand with the legs wide and hold a medicine ball with both hands. Side lunge and take the ball towards the foot. Push through the foot and rotate the body taking the ball in an upwards motion across the opposite shoulder. Simultaneously change the weight to the opposite foot.

HORIZONTAL WOODCHOP — Dumbbell 

Stand with feet apart and hold a dumbbell in both hands at chest height with the arms extended. Engage your core, keep your arms lengthened and rotate the torso in a smooth motion from side to side.

DOWNWARDS WOODCHOP — Cable

Stand side on to a high cable. Hold the handle in both hands and extend your arms with your shoulder retracted. Engage your core and rotate the torso, pulling the cable in a downwards motion across the body. Return under control.

UPWARDS WOODCHOP — Cable

Stand side on to a low cable. Hold the handle in both hands and extend your arms with your shoulder retracted. Engage your core and rotate the torso, pulling the cable in an upwards motion across the body. Return under control.

OBLIQUES – Swiss Ball / Dumbbell 

Begin with your head and shoulders on a swiss ball and hold a dumbbell overhead in both hands. Keep the arms extended as you lower the dumbbell to one side allowing the body to rotate with it. Draw it back to centre and repeat to the other side.

LATERAL FLEXION – TRX

Turn the TRX into a single handle (info on technique page). Stand side on, hold the TRX above your head with your body straight but at a slight angle to the floor. Allow the hips to lower away from the TRX into lateral flexion, then draw the body back to a straight line.

LATERAL FLEXION – Bench / Dumbbell

Kneel on a box/bench with your glutes contracted and hold a dumbbell in one hand. Laterally flex the body, lowering the dumbbell towards the floor, then pull over to the opposite side keeping your core engaged and shoulders retracted.

SIDE DROP — Barbell

Lie on your back, hold a barbell above you and raise both legs. Keeping the legs straight, lower them to one side under control. Try to keep the bar level and draw your navel to spine as you bring the legs back to centre. Alternate sides.

DOWNWARDS WOODCHOP — Cable

Kneel side on to a high cable. Engage your core, keep your arms lengthened and rotate the torso in a smooth downwards motion. Return under control.

HORIZONTAL WOODCHOP — Swiss Ball / Cable

Stand side on to a chest height cable. Wrap your arms around a swiss ball and hold it to your chest. Hold the handle with the hand furthest away so the cable wraps around the centre of the ball. Engage your core and rotate the torso away from the machine in a smooth motion. Return under control.

LATERAL FLEXION — Wall / Swiss Ball / Weight

Lie laterally with your hip supported on top of a swiss ball and your feet wedged against a wall to maintain balance. Hold a weight to your chest, engage your core then lower and raise your body over the ball.