Heel to Toe Marching Bridge- Lie on your back, bend your knees and firmly press your feet into the floor.  Exhale through your lips as you tuck your pelvis  and lift your hips up off the ground.  Engage the musculature of your hips and core to hold your body steady. Now begin the “march,” alternating heel down, toe up one foot, and heel up, toe down on the other.  Continue  like this for a total of 45 seconds.  Work to resist rocking or shifting through your hips and core.

Split Down Dog  with Leg Thread and Knee Drive- Set up in a tall plank position.  Now press your hips back into a down dog.  Your head will be framed between your arms.  Extend your right leg into a split dog. Return to plank while simultaneously driving your right knee in towards your chest.  Then straighten your leg, thread it across your body, bring it back in for a second knee drive and then press back again to split dog.  Repeat on one side for 45 seconds and then execute the