Goblet Squat 21’s exercise.
You’re going to do
7 Reps
In the bottom range of motion: Starting from the very bottom and going up to halfway. Slow and control. After this exercise is completed, move onto the next exercise.
7 Reps
In the top range of motion: Starting from the halfway point and going all the way to the top.
7 Reps With a full range of motion: Starting from all the way down and going all the way to the top.
 
7 Reps in each position, to make 21 in total. 

We will be running a post-natal strength class at movement 101 here in Botany to really empower all you post-natal women to get feeling strong within your body. So, I’m going to show you some type of exercises you’re going to do. These will all depend whether you’re 6 weeks post-natal or whether you are 3 – 4 months post-natal.

​Grab a friend and try out these AWESOME core workouts.

 Okay so we’re going to go throw a few little ideas to help superset your leg day. When you are doing a leg exercise, make sure you work your muscles to the best possible ability. Were just going through some squats maybe a normal leg day work out, up and down and instead of having a rest after exercise were going to come straight into a wall squat so its still working the same muscle group getting the most out of these muscles rather than having a rest standing around relaxing. Or we can do something like squat jumps up and down still working the same muscle group. Its just a lot lighter load, a bit different use of muscles. 

​A big part of recovering from sporting shoulder injuries and shoulder dislocations is JOINT STABILITY. Stability training is different than from strength training. . . Whilst regaining strength is important after these injuries, improving your joint stability around the shoulder is just as crucial to help prevent future re-injury or dislocation. . . . Here are some exercises that we practice with our clients that test and train their shoulder stability.