Surrender to Single Leg Hip Hinge- Begin in a half kneeling position with your right knee down and your left foot on the floor in front of you.  Drive through your left foot and hip to come up to standing.  Bring your right knee up in front of you as you stand.  Now execute a single leg hinge on your left hip.  Extend your arms over head and reach your right leg back behind you.  Work to keep your hips square to the ground.  Engage your left glutei to extend your hip and return to standing. Now return your right knee to the ground, completing your surrender.  Continue like this for 45 seconds and then repeat on the other side.

Side Plank Scissor- Set up on the ground in a side plank position with your elbow stacked directly under your shoulder.  With feet on sliders, stagger your feet heel to toe with your top foot in front.  Lift your hips, push the ground away, and nail your side plank! Begin to scissor your feet.  Slide your front foot slightly forward while simultaneously sliding your back foot back.  Bring them back together.  Keep the movement quick and controlled, maintaining the integrity of your side plank the entire time.  Continue for 30 seconds and then repeat on the other side.