STEP 1 – UP TO 5 MINUTES
Rub & Scrub OR Vibration
Clapping

STEP 2 – ACTIVATION – 5 EACH SIDE – HOLD FOR 3s WITH EXHALE

STEP 3 – CIRCUIT BETWEEN 2 AND 5 ROUNDS

Exercise 1: 12x – red band
Exercise 2: 6-12x each side, LATER 10-20x alternate sides
Exercise 3: 8-12x each side
Exercise 4: 8-12x each side

STAYING SAFE AND EFFECTIVE

* keep spine long
* move from the hips
* inhale through he nose, exhale through the mouth
* enjoy