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Train with Nike Master Trainer Joslyn Thompson Rule

Join Joslyn Thompson Rule as she takes you through five core Nike+ Training Club moves

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@LibertyLondon

Keen to kick-start your fitness, but unsure where to begin? Take it back to basics with Joslyn Thompson Rule and you’ll be building a foundation of flexibility and strength for life. These five Nike+ Training Club moves are fundamental to human movement, affecting both our day-to-day activity and sports training. You can complete these moves with minimal equipment in your bedroom.

Lunge


The perfect lunge takes stability and balance. Lunges are key for quick movement and core stability, plus they work your abs, glutes, hips and thighs.

Joslyn says: “Lunging is really important because it’s an extension of walking, running and taking the stairs. A lot of people drive from the toe when coming out of a lunge; make sure you’re driving from the heel to ensure you are working from the correct muscles in the backs of the legs and the glutes. Place your hands by your ears to make sure your torso stays nice and upright. Take this move up a level by adding weights or jumping in and out of the lunge.”

Do 3 sets of 10 reps on each leg

Lunge


The perfect lunge takes stability and balance. Lunges are key for quick movement and core stability, plus they work your abs, glutes, hips and thighs.

Joslyn says: “Lunging is really important because it’s an extension of walking, running and taking the stairs. A lot of people drive from the toe when coming out of a lunge; make sure you’re driving from the heel to ensure you are working from the correct muscles in the backs of the legs and the glutes. Place your hands by your ears to make sure your torso stays nice and upright. Take this move up a level by adding weights or jumping in and out of the lunge.”

Do 3 sets of 10 reps on each leg

Pull


Combining stability with a range of motion, pull movements help develop upper body strength.

Joslyn says: “The row works the muscles in the back of your body, your core and your glutes. It’s a movement that’s particularly important for people who sit at a desk all day, as we tend to get rounded and weak through those muscles (the posterior chain). Go down into a plank position, then even if you don’t have weights, squeeze your elbow back and make sure you’re squeezing between the shoulders too.”

Do 3 sets of 8 reps

Push


Push movements help alignment, stability, strength and traction by engaging muscles from the chest and arms through the back, core and legs.

Joslyn says: “Pushing is important to do alongside pull movements to balance out the body, naturally we probably do more pushing day to day. If you’re a beginner, only go as low as your body will allow, while still being able to come up with good form. Keep your elbows slightly lower than your shoulders, don’t let them splay out. You can drop down onto your knees if you find a full push up tough.”

Do 4 sets of 6 reps

Squat


The king (or queen) of exercises! The squat helps build core, back and lower body strength by engaging the body’s biggest muscles.

Joslyn says: “We lose our ability to squat very early on. Babies and toddlers squat really well, but we lose it when we start sitting on chairs. Squatting is a movement we do every day, but doing it safely requires you to train it. Have your feet a little wider than hip distance apart, and turn your feet out slightly to open the hips more. Keep your torso upright; you want to feel like you’re sitting on a chair behind you as you squat down. Watch your knees don’t fall inwards, too.”

Do 3 sets of 8 reps

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