Valslide Lunge Matrix- Stand tall with Valslides positioned under the balls of your feet.  Your heels will hang off.  Bend your left knee and sit back into your left hip while your simultaneously extend your straight right leg.  Now pressing your left heel into the ground, engage your glutes and stand tall.  Squeeze your legs together.  Next lunge straight back with your right leg.  Be sure to keep your hips square and chest tall as you bend your right knee towards the ground.  Return to your starting position and repeat the sequence on the other side.

Valslide Plank Hover- Start in a low plank position with your elbows positioned directly under your shoulders and your feet on the Valslides.  Maintaining stiffness through your core, extend your right leg out to the side. Don’t let your hips dip.  Now bring your legs together and extend your left leg.  Repeat for a total of 16 repetitions.