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) Elevated Bird Dog Rows 8-10 repetitions with 10-20lbs

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

• Hold end range of motion for 3 - 5+ seconds.

(3) Dead Bugs 8-10 repetitions with Bands, 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 lower back pressed to floor.

• Move slowly, hold end range of motion for 3 seconds. Practice!

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

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

• Watch for arching of lower back and flaring ribs out.

(5) Core Pushups 4-10 repetitions + Downward Dog on last rep, holding for 3 breaths 

• If glutes disengaged, head drops, hips sag, etc. rep doesn’t count. PRACTICE

• Can be done from knees.

(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 30-45 seconds, wrap band around ankles

• Keep abdomen tight, step through hips/glutes, watch for rocking of shoulders.

• If you don’t have mini bands, perform the Side Lying Hip Raises in place for 10-20 reps.