Bird Dog- Start in a tall plank position with your shoulders directly over your wrists and your legs spaced hip width apart.  Lift your left hand off the ground and reach it out in front of you while simultaneously lifting your right foot off the ground and  reaching it behind you.  Lower with control.  Now repeat the movement on the other side.  Really ground through the floor with your opposing hand and foot and try to stay steady through your hips and trunk.

Switch Lunge with a Kick- Lunge back with your left leg.  Now step forward to kick your left leg in front of you and  then immediately step your left foot back again into a lunge.  Try not to touch down in the middle.  From there, jump up into the air, switching your foot position so that you land in a deep back lunge with your left foot forward and your right foot back.  Stand up kicking your right foot forward and then bring it immediately back into a lunge.  Switch jump again, switching your foot position.  Think, “back lunge, kick, back lunge, switch jump, kick, back lunge, switch jump, kick, back lunge, switch jump…”