Sliding Hamstring Curls- 8x each side
Dying Bug- 10x each side
Sliding Hamstring Curls- Begin by lying on your back with knees bent, feet on sliders and your heels directly under your knees. Press your arms, upper back and shoulder blades into the ground. Flex your feet so that your heels drive down and your toes point up towards your shins. Pull your abs in and engage your glutes to lift your hips up into a bridge position. Be mindful not to over arch your lower back. Slowly extend one leg, moving your heel away from your body. Once fully extended, pull your heel back in towards your body. Repeat on the other side. Begin with 4 and work up to 10 reps each side.
Dying Bug- Set up on the floor. Lie on your back with your knees bent at 90 degrees, so that your knees are directly over your hips. Actively press your right hand into your left knee, while simultaneously driving your left knee into your right hand. On an exhale, slowly lower and extend your left arm and right leg until they are just above the floor. Inhale and bring them back to center. Repeat for 8 to 10 reps and then perform the movement with your opposite arm and leg.