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.

• Move slowly, hold end range of motion for 3-5 seconds.

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

• Wrap a mini band around feet, keep feet hip width apart. Begin with a light band and work from there.

• Keep lumbar spine neutral, watch for arching your lower back as you extend a leg.

• Move slowly, hold end range of motion.

(4) Single Leg Floor Glute Bridge 10-12 repetitions

• Drive through hip/glute, slight activation of hamstring is fine.

• Watch for arching of lower back and flaring ribs out to increase range of motion.

(5) Planks from Elbows 30-90 seconds 

• Keep shoulders packed, head & neck neutral, glutes & abdomen tight.

• Watch for glutes disengaging, head drop, hips sagging, etc.

(6) 2 Arm Standing Back Row with Bands 10-12 repetitions with 3-5 sec holds

• Keep hands in neutral position with thumbs 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) Bodyweight Squats 10-20 repetitions

• Keep abdomen drawn in as you descend.

• Watch for rounding of your spine, it should stay neutral throughout.

• Press through entire foot.

• Stand all the way up, driving through your hips and legs, glutes tight at top.

(8) Mini Band Side to Side (AKA Monster Walks) 40-60 seconds, wrap band around ankles

• Use a medium+ resistance mini band around ankles. If you feel any knee stress, place band just below or above knees.

• Move slowly side to side, taking 2-5 steps 1 way, then 2-5 steps back, repeat for duration prescribed.

• Watching for shoulders rocking. Keep abdomen tight throughout. Imagine balancing a pale of water on your head and you don’t want to spill a drop.