Bridge- 30 seconds
Side to Side Squat- 30 seconds
Pop Squat- 30 seconds
Squat Pulse-Pulse-Jump- 30 seconds
Bridge- Lie on your back with knees bent and both feet driving into the ground. Maintaining a neutral spine, lift your hips off the ground. Power the movement with your hips (especially your gluteal muscles) and avoid trying to go too high by overarching your low back. Lower with control.
Side to Side Squat- Begin standing tall with your legs together. Take a step out to the side and squat. Sit your hips back and torso tall. Return to standing, bringing your legs back together. Now take a big step out to the other side and squat. Repeat from side to side for 30 seconds.
Pop Squat- Begin standing tall with your legs together. Jump both feet out to about hip width apart. Squat down and reach for the ground between your feet. Aim to keep your core engaged and your torso tall. The hinge occurs at the hips and knees. Staying light and springy, pop up, bringing both feet back together. Repeat for 30 seconds.
Squat Pulse-Pulse-Jump- Sit back into a squat. Pulse at your end range of motion and then explode up in a single squat jump. Land light on your feet and sit right back into another squat. Repeat for 30 seconds.