Walking Lunge:

• Start with feet together. 
• Step one foot out far in front of you, and bend the back knee down towards the floor as you raise the arms up to the ceiling. 
• Push off the back leg and swing the back in up and in front of you. 
• Repeat with the other leg. This is one repetition.

Cat + Cow:

• Get on your hands and knees with wrists under your shoulders and knees in line with hips.
• Arch your low back as shown in the left image.
• Then round your back as shown in right image.
• Repeat 10 times.

Glute Bridge:

• Begin lying on your back, belly button pulled in towards spine and feet flat, heels pulled in towards hips. 
• Exhale and squeeze the gluteal (butt muscles) to lift the hips just until the thighs, hips, and shoulders are all in one straight line.
• Hold for a count of 3 seconds.
• Progress to single leg bridges when this becomes too easy.

Foam Rolling:

As the name suggests, this technique involves rolling the muscles of the thigh, back of leg, hips, and lower leg over a hard foam roller. 

• Begin at the start of a muscle rather than the belly (i.e. for the hamstring, start just above the knee or just under the buttocks, rather than in the middle of the back of your leg).
• Roll slowly over the muscle from beginning to end, but not over the knee joint.
• Remember to breathe!

Single Leg Squat with Trunk Rotation:

• Stand on one leg. 
• Engage the lower abdominals and keep your pelvis level.
• While maintaining a level pelvis, perform a shallow squat. 
• Slightly rotate your shoulders toward your stance side at the same time you perform the squat.
• Return to the start position.
• Repeat 10 times, then switch legs.

Step-Ups:

• Start with your right foot on a step 4-6 inches high.
• Hold dumbbells at shoulder height.
• As you step up on the right leg, drive the left knee up and press the weight up to the sky.
• Next, rotate your body 90 degrees to the left. To step down. Repeat 10 times, then switch legs.

Lateral Band Walks:

• Begin by tying a resistance band around your thighs. 
• Perform a mini-squat, keeping your knees in line with your second toe. 
• Hold the mini squat position as you step out to the right side with your right foot.
• Be sure to keep your toes facing forward, and push to the right side with your heel, not the toe. 
• Bring your left foot to meet the right, this is one repetition.
• Do 10 repetitions.
• Advanced version: Make the band tighter and put it around your ankles.

Bird Dog:

• Start on your hands and knees, placing your hands under your shoulders and knees under your hips. 
• Draw your belly button up towards your spine and extend your opposite arm and leg out as pictured.
• Return to the start position.
• Repeat, but this time with the alternate leg and arm.
• This is considered one repetition. Repeat 10 times.

Prone Superman with Shoulder External Rotation:

• Lay on your stomach with your shoulders and elbows at 90-degree angles and your thumbs pointing up towards the ceiling.
• Keeping your pelvis and legs on the ground, lift your chest off the ground while maintaining your arms aligned with your trunk.
• Hold this position for 2-3 seconds, then return to starting position. Repeat 10 times.

Plank with Hip Extension:

• Start in a plank position with your shoulders directly over the elbows and hands, draw your belly button in towards your spine, and maintain a flat back. 
• Continue checking each cue listed in the above bullet (like shifting eyes from mirror to rearview mirror and back while driving).
• Lift one leg slowly while you maintain abdominal contraction. Repeat on each leg 5 times.