Week 14

So strong. So beautiful. So committed and I love it. Let’s continue to build on your abdominal control with dead bugs and swiss ball abdominal exercises. The dead lifts and balancing is going well and your buttock muscles are getting a great workout with all those clams and bridges and squats. It’s time to introduce more advanced lunging - the Bulgarian lunge so we can really focus on knee strength and control which you’ll need if you’re starting to walk up more hills and stairs or even running a little. 

Bulgarian lunge with stool variation (images 1 & 2)
The lunge is done with your back leg resting on a stool or ball (see below). The bulgarian lunge is all about sitting your weight backwards as you squat down. Try minimise how much your knee travels forward over your foot. This will activate the stabilising muscles in your hip and knee. As you squat, sit your hips backwards and then stand back up pushing through your heel. The front leg is doing all the work. Continue to lower down and stand up slowly for the 45 second set. 

Bulgarian lunge with swiss ball variation (image 3 & 4)
The movement is the same as above but with your leg on the ball. You will feel more wobbly and also have more range to sit backwards. As you can see my leg is moving backwards as I squat down on the front leg. Then I draw the ball back in as I stand up, which keeps the front leg doing all the work. Continue to lunge up and down, rolling the ball backwards and forwards for the 45 second set. 

WORKOUT GUIDE

Strength work
Perform each exercise for 45 seconds on each side with 15 seconds rest.
‘x’ indicates the number of sets x 1, x 2, x 3

Stretches
Perform each stretch for 60 seconds or 30 seconds on each side if required.

WORKOUT 1

WORKOUT 2

WORKOUT 3