Lateral Lunge to Curtsy- Stand tall with your legs hip width apart.  Take a big step out to the side with your left leg.  Bend your left knee and sit  back into your left hip, while keeping your right leg as straight as possible.  Make sure both of your feet are still facing straight ahead.  Press into the floor, straighten your left knee, and now bring your left leg behind and across your right leg.  Bend both knees and sit back into your right hip for your curtsy.  Repeat this movement pattern for a total of 8 reps before switching to the other side.

Commando Crawl-  Begin in a low plank position on your forearms.  Push up into a tall plank by placing your left hand on the floor under your shoulder, straightening it and then doing the same with your right arm.  Lower back down by putting your left forearm on the ground and then your right.  That was one rep.  Now lead with your right arm, coming up into a tall plank and then down into a low plank.  Work to keep your core engaged and your back flat, maintaining the integrity of your plank the entire time.  Now add a crawl.  From your low plank position, use your shoulders and ankle flexion to move a few steps back and then forward.  Repeat the whole sequence for a total of 30 seconds.