3x Plank Crawl with Up/Down Plank
20 Leg Drops
25/25 Marching Bridges
Plank Crawl & Up/Down Plank: In a plank position crawl from the top of your mat to the bottom of your mat as if you were crawling under barbed wire (but down, using just the arms and feet to move). When you get to the bottom of your mat, come up onto your hands, back down onto your forearms, and back up onto your hands making sure to alternate the hand you come up onto. Return to your forearms and crawl to the top of the mat and repeat so that you do 3 full passes (6x with the up/down)
Leg Drop: Lay on your back with your hands under your hips and your legs extended toward the ceiling. Press your back into the floor (and keeping pressed), lower your extended legs toward the floor. Your back must stay pressed into the floor at all times. If it lifts, you’ve dropped the legs too low. Only go as far as you can keeping the back pressed down. Return the legs to starting position and repeat.
Marching Bridges: On your back, bend your legs so that your feet are directly under your bent knees. Raise your hips as high as you can and start marching your legs – raising one knee at a time. VERY IMPORTANT: do not let your hip drop when you raise a leg. Keep the glutes active and hips square. If you are unable to do this, keep both feet on the floor and bridge together up and own until you build anough glute/hip strength to support on one leg.