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Exercises

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Level 1

Mobilise & activate. Mobilise joints, stretch tight tissues and activate muscle.

Level 1 | Spiky Ball Release Glutes
Level 1 | Hip Openers (Sitting)
Level 1 | Hip Openers (Lying)
Level 1 | Hip Rocks
Level 1 | Hip Twists
Level 1 | Isometric Calf Raise (Step)
Level 1 | Isometric Calf Raise (Floor)
Level 1 | Hip Flexor Stretch
Level 1 | Foam Rolling ITB
Level 1 | Foam Rolling Quads
Level 1 | Foam Rolling Shins
Level 1 | Glute Squeezes
Level 1 | Foam Rolling Calf
Level 1 | Side Neck Stretch
Level 1 | Upper Neck Stretch
Level 1 | Neck Rotations
Level 1 | Isometric Wrist Holds (Unsupported)
Level 1 | Wrist Flexion Stretch
Level 1 | Reverse Prayer
Level 1 | Prayer Slides
Level 1 | Wrist Rocks
Level 1 | Wrist Twists
Level 1 | Wall Slides
Level 1 | Lateral Rotation Stretch
Level 1 | Active Assisted Flexion Stretch
Level 1 | Lean Stretch
Level 1 | Sleeper Stretch
Level 1 | Towel Stretch
Level 1 | Assisted Wall Stretch
Level 1 | Pendular Swings
Level 1 | Thoracic Extensions (Roller)
Level 1 | Thoracic Rotations
Level 1 | Arm Openers
Level 1 | Thoracic Extensions (Sitting)
Level 1 | Chest Opener
Level 1 | Single Arm Shoulder Press
Level 1 | Rock Backs
Level 1 | Lateral Rotation With Band
Level 1 | Knee Rolls
Level 1 | Pelvic Tilts – Sitting
Level 1 | Isometric Lateral Rotation
Level 1 | Isometric Abduction
Level 1 | Shoulder Squeezes
Level 1 | Isometric Bridge
Level 1 | Knee Slides
Level 1 | Pelvic Tilts – Lying
Level 1 | Isometric Standing Clam
Level 1 | Single Leg Stand
Level 1 | Knee to Wall Stretch
Level 1 | Step Stretch
Level 1 | Ankle Turn Ins
Level 1 | Inner Range Quads
Level 1 | Toe Curls
Level 1 | Ankle Pumps
Level 1 | Knees to Chest
Level 1 | Ball Squeeze with Raise
Level 1 | Ankle Alphabet
Level 1 | Spiky Ball Foot Roll
Level 1 | Side Leg Lift
Level 1 | Ankle Turn Outs
Level 1 | Pelvic Tilts – 4 point
Protected: 7 Series | Foam Roller Core Exercises For Runners
7 Series | Plyometric Exercises For Runners
7 Series | Core Strength For Runners
Patellofemoral Pain Exercises | Level 1 | ITB Rolling
Achilles Strengthening Exercises For Runners | Level 1 | Insertional
Achilles Strengthening Exercises For Runners | Level 1 | Mid-Tendon
7 Series | Warm Up For Runners
7 Series | Foam Roller Exercises For Runners
7 Series | Strength Exercises For Runners

Level 2

Strengthen & stabilise. Progress balance and control. Improve functional strength and endurance.

7 Series | Glute Strengthening For Runners
Protected: Hamstring Strengthening Exercises | Level 2 | Single Leg Lean
Protected: Hamstring Strengthening Exercises | Level 2 | Raised Bridge

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