Plank Walk-Out with Knee Drive and Tuck Jump-  Begin in a tall standing position.  Keeping your legs straight, fold forward and bring your hands down to the ground in front of you.   Walk your hands forward until you are in a pushup position.  Keep your core engaged and drive one knee up towards your elbow and then the other.  Now walk your hands back to the starting position.  Stand up.  Rapidly dip down into a half squat and quickly explode up into a jump.  Strive to bring the knees up towards your hands in front of you.  Land softly  and repeat the movement from the beginning, folding forward and walking the hands out for another plank.  Continue for 45 seconds.

Butterfly Bridges-  Lie on your back with your arms by your side, palms facing up and your knees bent, hips open and the bottoms of your feet pressing together.  Keep your core engaged and squeeze your glutes to roll your hips up off the ground.  Pause for a moment and lower with control.  Be sure to use the muscles of your hips, especially your glutes to power the movement and avoid over extending the lower back.  Continue for 45 seconds.