Split Squat- 10x each side
Low Plank- 30 seconds
Split Squat- Begin in a half kneeling position with both knees bent to 90 degrees. Your back toes should dig into the ground so that your back heel points up towards the ceiling. Engage your front hip and actively press your front foot into the ground to stand straight up. Try to fully extend your front leg at the top. Lower with control.
Squat- Stand with your legs just slightly wider than hip width apart. Hinging at your hips and knees, sit back. Try to keep your chest up tall and let your knees track wide over your pinkie toes. Engage your glutes, press your feet into the floor and stand up tall.
Pushup- Start in a tall plank position with your hands slightly wider than your shoulders. Spread your fingers and grip the floor. Bend your elbows and lower yourself down stopping just before you reach the floor. Now exhale and push the floor away to bring your body back up to your starting position. Maintain a neutral spine and core stiffness throughout the entire exercise.
Prone-T- Lie on your stomach with your arms extended out to your sides. Your palms should be facing forward with your thumbs up. Maintaining a neutral spine, engage your upper back, squeezing your shoulderblades together to lift your arms up off the ground. Lower with control.
Plank- Position your elbows directly under your shoulders and rest your forearms on the ground. Pop up onto your toes, keeping your entire body in a straight line. Make sure to engage your core and fire your quads and glutes.