Standing, with your feet shoulder width apart, we slowly lower ourselves down towards the bench by sitting the hips back and down and bending the knees. Just before actually siting on the bench we stop moving downwards and tense our leg muscles to return back to standing. We perform the exercise up to three times with 10–15 repetitions.
Rotation in push-up position
In the top of the push-up position, we shift our weight onto our left hand and lift the right arm up, rotating through the spine and shoulders into a side plank position. Then we return to the starting position and repeat the exercise with the other arm. We perform 8–12 repetitions for each side of the body.
Single leg squats / Forward Lunges
Standing, with one leg on the bench, we begin to lower the hips down and backwards. The shin of the leg we are standing on, must be in a vertical position. The exercise is carried out two to three times with 10–15 repetitions for each side of the body.
Single Leg Bench Stand Ups
From the sitting position, we try to stand up from the bench with one foot lifted slightly off the ground. We then return to the sitting position without the help of the other leg. We perform the exercise two to three times with 8–12 repetitions for each side of the body.