Lateral Lunge to Transverse Lunge- 8x each side
Low Plank with Alternating Leg Lift- 30 seconds
Lateral Lunge to Transverse Lunge- Begin your lateral lunge to transverse lunge combo on the left. Take a big step out to your left side. Keep both feet facing forward and sit back into your left hip, hinging at both your left hip and knee. Your right leg will stay straight. Now return to standing. Immediately step back into your transverse lunge. Take a big step back, as if you were performing a traditional back lunge, but rotate your foot 45 degrees so that it is perpendicular to your front foot. Sit back into your left hip. Your right leg will remain straight. Return to standing. Continue this combo on the left for a total of 8 reps and then switch to the other side.
Low Plank with Alternating Leg Lift- Set up in a plank on your forearms. Your elbows should be stacked directly over your elbows. Brace through your core and maintain a neutral spine. Keeping your legs straight and your toes pointed up towards your shins, squeeze your left glutei muscles and lift your left leg. Lower with control. Repeat in the same fashion on the right. The movement won’t be huge. Make sure the extension is coming from your hips. Don’t arch your lower back to achieve more height. Continue lifting one leg and then the other for a total of 30 seconds.