Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.

Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.

1-4 Rounds

(1) Marching in Place 40-80 reps each side

• Raise knee above hip, watch for forward head and collapsing forward.

(2) Bird Dogs 8-10 repetitions, holding each 5-10 seconds

• Don’t rush through these. Practice feeling the engagement of your core as you build tension.

• Hold end range of motion for 5-10 seconds.

(3) Dead Bugs 8-10 repetitions, holding each 5-10 seconds

• Keep lower back pressed to floor.

• Hold a 55cm stability ball or 4-8lb medicine ball in both hands for added intensity. Reach both hands back as you extend 1 leg, hold for 5-10 seconds. Move slowly.

(4) Single Leg Floor Glute Bridges 8-12 repetitions

• Drive through glute, slight activation of hamstring, abdomen tight.

• Watch for arching of lower back. Keep ribs down.

(5) Split Stance Band or Cable 1 Arm Chest Press 10-12 repetitions

• Place 1 foot forward and 1 foot back, about 2-3 feet apart.

• Chest press on the side of the back leg. Make sure attachment point of cable or band is just above elbow when pressing.

• Keep abdomen tight and back leg glute engaged throughout each rep.

• Pelvic stays locked but movement can come from upper torso.

(6) 1 Arm Back Rows standing with Bands or Cable 8-10 repetitions

• Keep hand in neutral position with thumb facing up.

• Pull back slowly, driving your shoulders back.

• Look straight ahead with chin back, watch for dropping your head and looking down.

• Watch for shoulders rounding forward and elevating as you pull.

• Knees are bent, sit hips back, abdomen engaged, upper body is vertical, watch for leaning back.

(7) Single Leg Quarter Squat 8-12 repetitions

• Focus on sitting your hips back and engaging your glute. Abdomen tight.

• This is not a full single leg squat, your only squatting to around 120º in your knee.