Rotational Planks with Abduction- :30
Goddess Squat Jumps- :30
Rotational Planks with Abduction- Set up in a forearm plank with your core engaged and your shoulders stacked directly over your elbows. Maintaining stiffness through your entire body, shift your weight on to just your right forearm. Reach your left arm to the sky and roll on to the sides of your feet so that you are in a side plank. Keep your hips up. Now try to lift your right leg. Lower with control and return to a low center plank. Repeat on the other side. Continue like this for a total of 30- 45 seconds.
Goddess Squat Jumps- Stand tall with your legs slightly wider than hip width apart and your toes angled out 45 degrees. Drop down into a goddess squat, letting your knees spread wide toward your toes and keeping your torso upright. Explode up, criss-crossing your feet in front of you. Focus squeezing your glutes and drawing your inner thighs together as you come up. Immediately drop down into another goddess squat. Continue like this for 30 seconds.
Pair both exercises together and perform 3 to 5 sets each with 20 seconds of rest between each move.