Valslide Back Lunges-  Set up in a tall stance with the ball of your left foot on a slider and your right foot planted firmly on the ground. Lunge back with you left leg, allowing both knees to bend simultaneously. Descend until your right knee hovers just above the ground. Keep the majority of your weight loaded into your front leg. Drive your front foot into the floor and engage your glutes to extend both knees and return to standing. Continue for 30 seconds and then repeat on the other side.

Valslide Spider Climber-  Begin in a tall plank position with your shoulders stacked directly over your wrists and both feet on sliders. Open up through your hip, sliding your right foot up to the outside of your right pinkie. Keep your core engaged and actively push the floor away through the movement. Return to plank, and then repeat on the left. Continue like this for a total of 30 seconds.

Repeat the entire circuit 3x