{"id":578,"date":"2026-05-21T10:21:00","date_gmt":"2026-05-21T10:21:00","guid":{"rendered":"https:\/\/drouki.com\/?p=578"},"modified":"2026-05-21T10:21:00","modified_gmt":"2026-05-21T10:21:00","slug":"kate-ferdinand-shares-back-to-basics-exercise-that-makes-her-feel-strong-again","status":"publish","type":"post","link":"https:\/\/drouki.com\/?p=578","title":{"rendered":"Kate Ferdinand shares ‘back to basics’ exercise that makes her feel strong again"},"content":{"rendered":"

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Kate Ferdinand, who has been strength training for many years, recently reminded her followers that taking time off when needed is part of being consistent in the gym, and that sometimes all you need is a good session to relax and get back on track.<\/p>\n

“I’ve always used training as therapy, but I’m not feeling my best so I’ve taken some time off,” the former said. W.H. <\/em>the cover star said.<\/p>\n

‘So [my Amandio Costa and I] I decided to record a “back to basics” workout for those who want to ease their way back into the gym gradually. I’m going to take some rest today and recover. \u201d<\/p>\n

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The duo explained that this workout focuses on fundamental movement patterns such as squats, hinges, lunges, and push and pull movements (both vertical and horizontal).<\/p>\n

Costa added that alongside some unilateral (unilateral) work, “we will also try to engage with the core along the way.”<\/p>\n

warm up<\/h2>\n
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1. Plank variations<\/h2>\n

“We always start our workouts with a plank variation to activate our core,” Kate explained.<\/p>\n

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A dynamic stretch that targets the thoracic spine, hip flexors, hamstrings, chest, shoulders, and ankles.<\/p>\n

3. Band shoulder dislocation<\/h2>\n

“This is to give your shoulders a little more mobility,” Kate explained.<\/p>\n

4. Crab walking (1 minute)<\/h2>\n

This movement targets the small muscles in your lower body, Costa says. “Try to maintain tension throughout the movement.”<\/p>\n

part 1<\/h2>\n
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Complete two rounds, increasing the squat weight as needed.<\/p>\n

Regular training means that even if she’s away from the gym, it hasn’t affected Kate’s ability to perform the movements well.<\/p>\n

“Muscle memory means knowing exactly what to do,” Costa says.<\/p>\n

Costa advises keeping your arms straight and your head above the floor while holding the resistance band. Alternately stretch each leg.<\/p>\n

Keep your back completely flat as you slide your legs back.<\/p>\n

“If you’re going to put something on your back, it should help you maintain balance,” Costa says. “Please bring your knees closer to the floor.”<\/p>\n

part 2<\/h2>\n
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Complete 2 rounds.<\/p>\n

1. Glute Bridge x 6<\/h2>\n

“We’re working on the back muscles right now, the glutes and hamstrings,” Costa says. “Control your hips on the way down.”<\/p>\n

Do not use your knees to drive the movement. Make sure your knees are only slightly bent, Costa explains. Keeping your spine neutral, lower in a controlled manner until you feel a stretch in your hamstrings, then return to a standing position a little faster.<\/p>\n

3. Shoulder press (left and right) x 6<\/h2>\n

Again, Costa advises controlling the steps of lowering the movement. Once the dumbbells reach shoulder height, return them to the starting position as if you were doing a “negative bicep curl.”<\/p>\n

part 3<\/h2>\n
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Complete two rounds, adding weight as needed.<\/p>\n

1. Lunge (left and right) x 6<\/h2>\n

“Leaning forward a little keeps your weight centered and puts stress on your glutes and hamstrings,” advises Costa.<\/p>\n

2. TRX inversion row x 6<\/h2>\n

To increase the difficulty, move your feet closer to the TRX anchor.<\/p>\n

“Try to squeeze your shoulder blades together and move your elbows toward your hips,” says Costa.<\/p>\n

3. Band assisted push-ups x 6 times<\/h2>\n

“Set your feet a little wider and grip the floor with your toes,” he says.<\/p>\n

part 4<\/h2>\n
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1. Plank pull rotation x 6<\/h2>\n

Keep the dumbbells close to your body and try to move them in a straight line from the floor to overhead.<\/p>\n

2. Single leg standing bicep curls (each side) x 6<\/h2>\n

Engage your core to maintain balance and stability as you curl, while avoiding lifting the dumbbells higher than shoulder height. If necessary, use your free hand for balance. <\/p>\n

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Having a strong core is more than just maintaining a six-pack. WH COLLECTIVE Coach Izy George’s 4-week core challenge builds functional midsection strength while improving power, posture, coordination, and balance. Download the Women’s Health UK app and access your complete training plan today.<\/strong><\/p>\n

Get the app<\/strong><\/p>\n

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