⚡️Grab a weight and let’s do some resistance training! Essential for: ✔️Building lean muscle mass ✔️Supporting bone density ✔️Protecting joints ✔️Improving stability & flexibility ✔️Making you feel DAMN GOOD! ✅ Many women report feeling really confident and strong when they incorporate resistance training into their movement sessions. ➡️ Hit SAVE for a day when you need it! WEIGHT? Choose something that you feel a bit of a burn after 30s. We used 5kg and 6kg here. Everyone different! NO WEIGHTS? Adapt the moves with resistance bands, 2L bottles of water, a rucksack filled with books (!) 1️⃣ Unilateral bent over row. Hips sit back to tilt you forward, nice straight back. One side only is great as your opposing side has to work hard to keep you in alignment - hello abs as well! 2️⃣ Split squat Two hips face forward, back foot flat. Hop forward enough that you feel a nice stretch on the back leg when you bend. Tricky? Place the foot on the floor to build up technique. 3️⃣ Adduction & press Keep those elbows in line with shoulders! As you do the pull down at the end you can really feel your lats working (strong upper back, so good!) Watch you’re not arching your back, think tail bone straight down to the floor. I also love this one with the resistance band under the legs. 4️⃣ Rotation to curtsey Keep as straight as you can & deep as possible on the curtsey without bending the back forward, Tricky? Just do the curtsey to start. 5️⃣ Weighted side bend Lateral flexion - hello obliques! Keep you legs really still & don’t move the hips, just cut from the waist. Use your fingers down your legs as a guide. We did 7.5kg here (I also love with a 10kg). 6️⃣ Weight low to high Great for explosive power & getting the heart rate up. Keep the weight close to your ear on the throw & lower. 2 on each side, change at the bottom. 🔥Try 30s on, 10s rest. 3 x sets of this & you’ll have yourself a lovely full body session. I hope you enjoy this one - more coming soon! @binkyfelstead is training weekly with me, for online sessions for any time of life (including throughout pregnancy & postpartum recovery) check out my offering on my website. Rosie xx #resistancetraining