STAGE 5
EXERCISE 2: ARM SWINGS
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Begin with your arm by your side, swing it forwards and backwards as far as is comfortable
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Keep your core engaged throughout
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Complete 3 sets of 10 repetitions
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Rest for 60-90 seconds between sets
EXERCISE 3: REVERSE PUNCH (ECCENTRIC)
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Tie a resistance band to a secure object slightly lower than shoulder height
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Begin with your arm in front of you, elbow straight, palm down
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In one count, pull your hand to the side of your ribs, rotating your palm upwards
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Slowly return to the start position, taking 7 counts
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Complete 3 sets of 10 repetitions
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Rest for 60-90 seconds between sets
EXERCISE 1: ELBOW FLEXION (ECCENTRIC)
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The movement is the same as in Stage 3
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However, change the timing so that you lift for one count, and then lower for approximately 7 counts
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Complete 3 sets of 10 repetitions​
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Rest for 60-90 seconds between sets
EXERCISE 4: HALF PUSH UP
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Begin kneeling, with your shoulders over your hands, and lower your hips into plank position
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Complete 3 sets of 10 repetitions
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Rest for 60-90 seconds between sets
EXERCISE 5: ELBOW CIRCLES ON GYM BALL
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Begin in kneeling, clasp your hands and place your elbows on a gym ball
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Lower your hips into plank position
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Move your elbows so you are drawing circles with the ball
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Draw 10 circles in a clockwise direction and then repeat in an anti-clockwise direction
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Complete 3 sets in total
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Rest for 60-90 seconds between each one
EXERCISE 6: PLANK WITH TOE TAPS
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Begin in full plank position
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Step one leg out to the side and tap the floor, close, and repeat on the other side
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Complete 3 sets of 10 repetitions on each side
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Rest for 60-90 seconds between sets
