Dying bug press– 5x each side
Hip bridge with alt. leg extension– 4x each side
Dying bug press-
Start by lying on your back, pressing your lower back down. This is your posterior pelvic tilt, engaging the abs and relaxing the back. Next, press your opposite hand into your opposite knee. Bring your other knee up to table top position and raise your free hand in the air. Two things to make sure are happening: #1: your low back STAYS flat on the ground through this entire exercise #2: you are pressing hard into your knee. Next, simultaneously reach back with your left arm and kick out with your right leg, not letting the leg touch the ground. Focus on not letting you back arch off the ground. Return to the starting position, maintaining the pressure with your right palm on your left knee and, yes, back flat.
Bridge with leg extension–
Glutes are the king when it comes to stability and generating power from the ground up! Start by lying on your back keep your knees bent and heels flat against the floor. Feet should be hip-width apart and arms at your sides, palms against the floor. Brace your core and press your heels into the floor, driving your hips upwards and finishing the movement by squeezing your butt, making sure not to use your lower back. While in this position, take one foot off the ground and extend that leg fully in front of you. Return your leg to the ground and repeat with the opposite leg