Don't miss a muscle

Why work 'em? The stronger these shoulder-supporting muscles are, the more overall lifting strength you have.

Forget-me-not move Reverse fly
Grab a 1 to 4kg dumbbell in your left hand. Place feet wider than shoulders and turn toes and torso to the right. Lean forward, with right hand on your thigh (A). Lift weight out to the side to shoulder height (B), then lower. Continue until fatigued. Switch sides.

Why work 'em? To prevent knee injuries and shin splints.

Forget-me-not move Plié heel lift
Stand with your heels touching, toes turned out. With straight legs, lift heels off the floor. Keeping heels lifted, plié by bending knees slightly (A). Next, drop your heels down to the floor (B) and roll them back up, still in the plié. Continue lowering and lifting heels at a steady pace until fatigued.

Why work it? To take pressure off your more delicate shoulder joints.

Forget-me-not move Scoop hold
Grab a 1 to 2kg dumbbell in each hand. Sit with your knees bent, feet together flat on the floor and arms extended outside your knees. Raise your feet 15 to 30cm and lift the weights with straight arms to at least shoulder height (pictured), pressing them together at top. Hold here until fatigued.

Why work it? When you have strong abs but a weak lower back, you’re more likely to strain the muscles that support your spine.

Forget-me-not move Ground swimming
Lie facedown, with arms extended. Lift your arms and legs a few centimetres, so only your hips are on the floor. Lift your right arm and left leg as high as possible (pictured). Repeat with your other arm and leg. Alternate until you’re fatigued.