Remedial Workout

Full Body Breathing/TVA Windown

Lying glute/ham activator 10 reps 3033
OR Progression to single legged 10 reps each side 3033
4-point TVA activation 10 reps 10 seconds on, 10 seconds off
Lying TVA activation As above
VMO activation 12-15 reps 2020
Bent over rear delt raises 12-15 reps 3011


  • Perform 3 sets of everything
  • As you progress, you can combine lying TVA activation with glute activator
  • This is a great workout to do as a ‘wind down’ Sunday session, or it can be added on to the end of any sweat or Body Sculpt session