Matt Pine, SportUNE High Performance Manager

5 min Work Break | Session #4

Do you find yourself sitting for a large part of the day?
Why not give this 5min work break a whirl?

Session #4

No equipment needed. Simply clear some space on the ground, yoga mat optional.
Reminder: take it slow & stay controlled.

1. Lower Back Stretch

  1. Lying on you back start by hugging one knee to your chest – 10sec hold
  2. Next pull the knee across the body, keeping the shoulders flat, and turn your head the opposite way – 10sec hold
  3. Repeat with the other leg

2. Superman W’s

  1. Lying on your front with your hands at shoulder level, so your arms make a ‘W’ shape.
  2. In one movement raise your arms & forehead off the ground and hold for 2sec. Relax & repeat x 10.

NOTE: your shoulder blades should move together & downwards – avoid hunching your shoulders.

3. Groiner Rotations

  1. Start in a push up plank. Step one knee to your elbow.
  2. Next lift and raise your arm to the sky by rotating through the spine.
  3. Hold for 2sec, reset and repeat on the alternate side. Do 5 reps each side.

NOTE: your eyes should follow your hand to enhance trunk rotation.

4. Single Leg Calf Raise

  1. Stand on one foot using a chair or wall for balance.
  2. Raise the heel as high as possible, pause & control back down.
  3. Complete 10-20 reps on each leg.

NOTE: you can do this with two legs at once if you prefer, but aim for more repetitions.

5. Reverse Lunge / Sumo Combo

  1. Step one leg behind the body and sink into a controlled lunge. Reset and repeat with the other leg.
  2. Reset and adjust your feet into a wide stance. Drop your hips into a controlled sumo squat.
  3. Repeat this sequence 5 times.

NOTE: your knees should stay in line with your toes during the lunge & squat movements.

Need another break?


Keeping active can be hard – especially at these times!

If you’re struggling to keep motivated check out the Wellness Hub it’s an online community full of motivation for all and a great place connect with link minded people.