Squat to Single-Leg Hinge- :60
Up-Down Plank- :30
Squat to Single-Leg Hinge- Begin standing with your legs hip width apart. Squat one time, sitting back evenly into your hips. Keep your posture tall. Now shift all your weight into your left side, hinge at your left hip and send your right leg back behind you. Return to standing. Squat again and then hinge on the right side. These movements do not need to be quick, work on balance and control through your full range of motion.
Up-Down Plank- Start in a low plank position on your forearms. Keep your core engaged and your hips square as you push the floor away and come up into a tall plank, hands on the floor under your shoulders. Then lower down again, back to your forearms. Lead with your right side and then your left. Continue like this for 30 seconds.