Sports scientist and personal trainer Dominic Munnelly, is back for Part 3 of Lunchtime Live’s Living Room Workout. He told Andrea about this week's workout which focuses on the 4 key areas that most people are quite weak in...

Week 2 - Strengthen 4 key areas 

Equipment needed: foam roll, a chair/bench and a long loop band

Modern life continually puts us in positions (bent over a phone, computer or sitting to binge watch TV shows) that lead to weakness in key areas that need to remain strong so we can go about our day pain free and move regularly.

We work closely with physiotherapists and physical therapists and what we see regularly are week glutes that can lead to knee and back pain, weak upper back that can lead to rounded shoulders and neck pain, weak core that can cause the lower back to work more than it needs to and inability to simply stabilize on basic exercises, such as, a lunge.

This week we are showing you how to train these key foundations that allow everything else work a little better.

We are looking for 4-5 sets of each exercise and feel free to use the mobility exercises (foam rolling and stretching) from Week 1 in between sets for 90 seconds. Then you can pick it back up into another set i.e. do all four exercises shown, do your mobility work for 90 seconds and then repeat that four to five times.

We always want to present strength work in a very approachable and achievable way and not in a "no pain no gain" or "if it's not hurting it's not working" manner. Cracnking up the intensity of certain exercise must be earned by doing the simple things well first as it's all about consistency trumps intensity.

Get cracking on all of this and you should do the workout 2-3 times a week.