rear foot elevated split squat

• With your back foot elevated on a box, ledge, bench, chair, etc. take a deep breath in that “fills the stomach” (try to push your belly button out)

• With control and without hyperextending your back, lower your back knee at a diagonal towards the ground – keep your front knee in line or outside your toes throughout the entire movement

• With power, push through your front heel stand straight up until you are back in the starting position

2-3 sets of 8-12 reps each side

lateral squat

• With your toes pointing forward, spread your feet out wide

• Take a deep breath in that “fills the stomach” (try to push your belly button out)

• With control and without allowing your chest to drop, squat to one side by pushing your butt back as if you were sitting in a chair – keep the opposite foot flat on the ground

• Press through the heel of your bent leg and stand straight up until you are back in the starting position

2-3 sets of 8-12 reps each side

rotational squat (progression from lateral squat)

• Stand straight with both feet together facing forward (12 o’clock)

• Step one foot back so that it angles at either 3 o’clock (right foot) or 6 o’clock (left foot)

• Take a deep breath in that “fills the stomach” (try to push your belly button out)

• With control and without allowing your chest to drop, squat towards the back foot by pushing your butt back as if you were sitting in a chair – the opposite foot can lift off the ground

• Press through the heel of your bent leg and stand straight up until you are back in the starting position

2-3 sets of 8-12 reps each side

single leg squat to box

• Standing in front of a box, bench, chair, ledge, etc. (the lower the height, the harder the movement) lift one leg off the ground and take a deep breath in that “fills the stomach” (try to push your belly button out)

• With control and without letting your chest drop, sit your butt back and lower your body to the ledge – keep your knee in line or outside your toes throughout the entire movement

• Tap your butt on the ledge and press through your heel to push yourself back up to the starting position

2-3 sets of 6-12 reps each side

single leg squat from box (progression from single leg to box)

• Standing on top of a stable surface (the higher the surface is from the ground, the harder the movement), lift one leg off the ground and take a deep breath that “fills the stomach” (try to push your belly button out)

• With control and without allowing your chest to drop, lower yourself down by sitting your butt back until your opposite leg touches the ground

• Tap the ground with your opposite leg and push through the heel of your bent leg to stand up into the starting position

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2-3 sets of 6-12 reps each side

double leg hip bridge

• Take a deep breath in that “fills the stomach” (try to push your belly button out)

• Squeeze your glutes and press your hips straight up

2-3 sets of 10-15 reps

single leg hip bridge (progression from double leg​)

• Take a deep breath in that “fills the stomach” (try to push your belly button out)

• Opposite leg straight with knees in line with each other

2-3 sets of 8-12 reps each side

hamstring walkouts

• Take a deep breath in that “fills the stomach” (try to push your belly button out)

• Press through your heels and squeeze your glute to raise your hips

• With control, keep your hips up and alternate walking one leg out at a time until both legs are straight (should take 2-3 steps on each leg)

• Take two big steps to bring your feet back to the starting position and repeat

2-3 sets of 6-12 reps

high plank walkout

• At the top of a pushup position, squeeze your glutes and brace your core by taking a deep breath that “fills the stomach” (try to push your belly button out)

• Without hyperextending your back, slowly walk your feet away from your hands (6 small steps) and walk them back

3-4 sets of 8-15 reps

front plank walkout (progression from high plank walkout)​

• With your forearms on the ground and your hands flat (don’t interlock your fingers) do the exact same movement as the high plank walkout above – 4 small steps

3-4 sets of 8-15 reps

overhead situp

• On your back with your arms pointing towards the sky, brace your core by taking a deep breath in that “fills the stomach” (try to push your belly button out)

• Without rocking, sit all the way up, finishing with your arms overhead pointing at the sky

• With control, lower your body back down to the ground until the bottom of your shoulder blades touch then sit back up

3-4 sets of 10-20 reps

stacked obliques (progression from overhead situp)

• On your back, stack one heel onto the toes of your opposite leg and brace your core by taking a deep breath in that “fills the stomach” (try to push your belly button out)

• Without rocking, crunch up and turn your upper body towards the leg that is stacked on top

• With control, lower yourself back down to the ground until the bottom of your shoulder blades touch then crunch back up

3-4 sets of 8-15 reps each side

high/front plank with leg raise

• In a high or front plank position, brace your core by taking a deep breath in that “fills the stomach” (try to push your belly button out)

• Without hyperextending your back, squeeze your glutes to lift one leg off the ground until the toes of that leg are in line with the heel of the opposite leg

• Lower the leg back down and repeat

2-3 sets of 10-15 reps each side