3. Single-Leg Bridge and Press:
HOW TO DO:
- Grab a pair of dumbbells and lie faceup with left knee bent, heel on top of step, and right leg extended as straight as possible above hip (both feet are flexed).
- Open arms to sides of shoulders at 90 degrees.
Press down with left leg and lift hips up into a bridge as arms extend above midline of chest, rotating palms to face head. - Slowly and with control, return to starting position. Do all reps on one side, then repeat on opposite side to complete one set.
- Sets: 3
- Reps: 10
4. LATERAL STEP-UPS:
HOW TO DO:
- Stand to the right of a 12 to 18 inch step or bench. Plant your left foot on the step and place your hands on your hips.
- Press into your left foot, extend right leg, and spring up and over the step, planting the right foot on the step and extending the left leg out into a side lunge.
- Immediately reverse the move, springing up and over to the right.
- Think of this move as your feet exchanging places on the step.
- Continue alternating for a full set. 10 to 12 reps per side
5. SIDE PLANK WITH MOVING KNEE:
HOW TO DO:
- Lie face down on the floor so your upper body is propped on your forearms with your elbows directly beneath your shoulders.
- Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes.
- Roll to the left, rotating your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm running perpendicular to your body.
- Stack your feet and place your left hand on your hip, elbow pointed up.
- Raise your right leg and bring your right knee to your right elbow.
- Return to start. Switch sides. 8 to 10 reps
