August 23rd 2016
The Skinny Bitch Collective's injury-prevention warm up
June 24th 2014
SBC's Russ Bateman on how to prevent injury through a good warm up
Exercise 1: The Clock
Imagine you are inside a clock. Stand on one foot and move the other forward to twelve, backwards to six, out the three then behind to nine. Repeat ten times.
Exercise 2: The Hip Rotator
Go up on to one leg and put your arms out to the side for balance. Rotate your hips clockwise for ten seconds, then do the same in an anticlockwise motion. Repeat ten on each leg.
Exercise 3: The Crawl
Go down to the floor and assume a crawl position. Crawl forward ten metres keeping your shoulders back, your core tight and your hips as low to the ground as possible. Then do the same with a backwards motion. Repeat forwards and backwards ten times.
Exercise 4: The Crab Walk
Assume the position, lift your toes and use your arms and feet together to crabwalk forward ten metres. Make sure to keep your toes off the floor and your shoulders retracted, you can walk backwards too. Repeat ten times.
Exercise 5: Ys and Ts
Go into a lunge, raising your arms out to the side in a ‘Y’ position as you step forwards, and then up the next time you move into a ‘T’ position. This is great for linking the lower and upper body and helping to retract the shoulders. Repeat ten on each leg.
Model: Portia Freeman
Hair and makeup: Camilla Fez
Clothes by Lucas Hugh
Directed by Susannah Taylor
Film produced by pocketmotionpictures.com
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