Bird Dog

• Start on the floor on all fours with hands beneath shoulders, knees beneath hips.

• Raise opposite arm and leg and hold for 2 secs. 

• Complete 10 reps per side.

• Focus on stabilizing your core, keeping your hips level, and the extended leg below hip level.

Front Plank

• Start in a push up position on your hands.

• You can also plank on your forearms.

• Make sure your hands are directly under your shoulders.

• Start with a 30 sec hold, then work up to a maximum 1-minute hold.

Side Plank

• Lie on your side, stack your feet, make sure your elbow is directly under your shoulder.

• Lift your hip off the floor, balancing on your forearm and side of the bottom foot.

• If unable to plank off foot, try planking off bottom knee instead.

• Start with a 30 sec hold, then work up to 45 sec holds per side.

Floor Slides

• Lie on the floor with knees up, arms placed above your head, back of hands in contact with floor.

• Push arms and hands into the floor and slide arms up and down (think touchdown).

• Keep your lumbar in contact with the floor.

• Complete 15 reps.

Split Squats

• Split squats are also referred to as static lunges, meaning your feet stay in a static (same) position throughout the movement.

• To perform the split squat, assume a split stance position with the feet in line with the shoulders and the feet about 4 feet apart. 

• Lower the back knee down towards the floor while keeping your weight on the heel of the front foot.

• The front leg is the working leg and should be bent to 90 degrees.

• Complete 10 reps per side.