Pronto Body

Shrimp Squat

Stand up straight with feet shoulder-width apart and one hand extended in front. Bend left knee towards buttocks then grab left foot with right hand. Lower into a squat while on said position then switch legs after 10 to 15 reps.

Standing Hamstring Stretch

Flex foot then place it on a surface lower than your hips like a table or chair. Increase your stretch by bending forward towards your foot. Hold the pose for 10 to 20 seconds before switching legs.

Hero Pose

Begin with a kneeling position with your feet placed slightly wider than your hips. Sit down between your feet making sure that your weight is equally rested on both legs. This pose increases flexibility on knees, thighs and ankles

Monkey Pose

Start with a kneeling position then slowly slide one foot backwards while the other leg forward until in a full split position. This pose helps stretch and strengthen legs, thighs and hamstrings.

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Kneeling Roundhouse Kick

Get down on all fours with knees hip-width apart. Keeping right knee bent and on the floor, lift left leg up and out to the side then straighten it and kick foot to the side. Recommended repetitions is 15 per side.

Plank with Side Sn**ch

Start with a straight arm plank while holding dumbbells on each hands. Put right hand overhead, forming a “T” with arms whilst slightly pivoting the foot. Hold for a second then rotate and slowly return back to first position subsequently repeating on the other side.

One-Legged Plank

Start with a standard high plank with shoulders directly over wrists and feet shoulder-width apart. Lift one leg up and hold for a breath. Alternate legs and repeat movement for as many reps as you can in 60 seconds.

Agility Ladder

Agility Ladder is an exercise ladder that can be rolled out on any flat surface to use as a piece of exercise equipment. It is used for running or sprinting drills, sideway shuffles or cardio exercises.

Diagonal Lunge

Start by standing with feet together. Step right foot forward on a 45-degree angle while dropping the left knee down to the floor. Push body weight with right foot to return to starting position then alternate legs for 10 to 15 repetitions.