Long Swim- Pushup- Surfer- 10x
Side to Side Lateral Squat Walk- 5x each side
Long Swim- Pushup- Surfer- Begin by lying on your stomach with your hands placed on the ground as if you were going to perform a push-up. Now lift your hands, and extend your arms overhead. Keeping your arms long, swim them back until you return to your starting position. Work to maintain a neutral spine the entire time. Firmly plant your hands on the ground. Brace your core and push the floor away. Once you are in a tall plank position, jump your feet in to straddle your hands. Sit back into your hips, and bring your chest up tall to sit in a low squat “surfer” position. Now reverse that sequence to lower yourself back to the floor.
Side to Side Lateral Squat Walk- Sit into a low squat position. Keeping your hips back and your chest tall, take two steps to the side. Be sure to keep your feet facing straight ahead (not pointed out to the side like a duck) and stay as low as you can. Don’t let your knees buckle. Now take two steps back. Continue like this from side to side, maintaining good form the entire set.