Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working and proper engagement of your core. *Be sure to use the appropriate weight, resistance and intensity so you are fatiguing within the recommended repetitions and duration.

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) 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!

(3) Floor Glute Bridge 12-15 reps with mini band placed just above knees, 3-5 sec pause

• Use a light to moderate resistance mini band.

• Feet hip width, knees slightly pushed out wider than hips throughout range of motion.

• Slowly drive up through your glutes. This is your primary muscle that is performing hip extension.

• Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(4) Seated Single Leg Hip Flexion with 5-10lbs, 10-15 reps

• Sit on a chair, stool, box, stability ball etc. Knees need to be 4+ inches below hips when sitting tall.

• Place a medicine ball, dumbbell, etc. on one knee.

• Pause at top end point for 3 seconds. Focus on your hip flexors and abdomen working together.

(5) Core Pushups 5-20 repetitions + Downward Dog every 5th repetition for 3 breaths 

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

(6) 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.

(7) Side Planks 3-5x10 seconds holds

• Make sure elbow is directly below shoulder. Build tension in arm, shoulder, back, oblique, glutes, everything tight.

• Good engagement is key, build tension throughout the system. Straight line, hips, shoulders, head & neck.