The workout is 3 sets of 4 exercises. You can follow the main video below which is a timed 10 min workout leading you through it or can work through the 4 exercises at your own pace scrolling the exercise videos below and following number of repetitions.
TIMED 10 MIN WORKOUT
With the Timed version video – each exercise lasts 40 seconds – there is a 10 second rest between exercises where a preview of the next exercise coming up is shown.
FOLLOW EXERCISES AT YOUR OWN PACE
3 Sets of the 4 Exercises
Do each exercise once which is 1 set and then repeat another 2 sets.
Exercise 1 – SINGLE HEEL TAP FROM DOUBLE TABLE TOP WITH BAND OPENING – 8 Repetitions
If feel lower back arching and can’t stop it then bend knees slightly more towards you and only stretch the leg less building how far you can stretch the leg out as you become stronger.
Exercise 2 – SINGLE LEG STRETCH FROM DOUBLE TABLE TOP WITH BALL SQUEEZE – 8 Repetitions – 4 Each Leg
Exercise 3 – KNEELING SUPERMAN – 8 Repetitions – 4 Each Side
Keep your hips as still as possible and keep your lower back in the neutral position
Exercise 4 – SQUAT WITH BALL SQUEEZE – 8 Repetitions
Now you have finished 3 sets of the 4 exercises it is time for some Pelvic Floor Relaxation