Bear Crawl – Forward and backwards for 30 seconds
Criss Cross Squats – 30 seconds
Starting in the quadruped position, knees slightly off the floor and your back should be in a neutral position. Lead forward and backward with opposite hand and foot in order to keep your hips from twisting and turning. Also continue to check in with your hips so that they are not high up in the air. The bear crawl is a great exercise to strengthen the musculature of the anterior core and scapula stabilizers. It also strengthens the arms and legs.
Criss Cross Squats
Stand with feet a little wider than shoulder-width apart. Squat down, as you come up out of the squat criss-cross your feet in the air. Then Immediately spread your feet apart again to prepare for the next squat. This completes one rep. This exercise strengthens and tones your glutes, quads, hamstrings, inner thighs, and calves.