Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

BRIDGE — Dumbbell

Lie on your back with your knees bent, feet flat on the floor hip width apart and a dumbbell held on your hips. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.

SWING — Kettlebell

Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, do not lift with the arms. Keep the core engaged.

BRIDGE

Lie on your back with your knees bent, arms to the side and 1 leg raised off the floor. Push through your supporting heel and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.

HIP THRUST — Bench / Dumbbell

Support your head and shoulders on a box or bench and hold a dumbbell on your hips, with the hips lifted. Allow your bottom to lower towards the floor, your head and shoulders will lift slightly as there should be no arching of the upper back. Contract the glutes and raise the hips.

BRIDGE — Swiss Ball / Dumbbell 

Lie on your back with your knees bent, feet placed onto a swiss ball and a dumbbell held on your hips. Push through your heels and lift your hips as high as possible (do not roll through the spine). Ensure to contract the glutes. Lower under control.

HIP THRUST — Swiss Ball / Dumbbell

Support your head and shoulders on a swiss ball and hold a dumbbell on your hips, with the hips lifted. Allow your bottom to lower towards the floor, your head and shoulders will lift slightly as there should be no arching of the upper back. Contract the glutes and raise the hips.

BRIDGE — TRX / Dumbbell

Lie on your back with your knees bent, feet suspended in a TRX and a dumbbell held on your hips. Push through your feet and lift your hips as high as possible without extending the legs. Ensure to contract the glutes. Lower under control.

SWING — Kettlebell

Stand feet slightly wider than shoulder width and hold a kettlebell in both hands. Hinge from the hips with slight knee flexion and swing the bell through the legs maintaining neutral spine, do not round the lower back. Allow the momentum to lift the bell up to shoulder height, simultaneously take 2 small steps forward and on the next swing, 2 steps back.