All 4s Breathing

1 x 30

Rocking All Fours / Quadruped Rocking

4 x 10

Glute Bridge

4 x 10

Kneeling Squat

3 x 10

Half Kneeling Hold

3 x 10

Standing DB Rotation

3 x 10

Bent Knee / Kneeling Side Plank

2 x 10

Wall Sit March

2 x 5

Band Hamstring Stretch - Length of hold based on feel

Supine Back Breathing

1 x 30

Air Squat

4 x 8

Bear Crawl

4 x 10

Bird Dog (Arms Only)

3 x 10

Supine Marching

3 x 10

Shoulder Taps from Wall Plank

2 x 10

Band Pull Apart

2 x 10

Band Hamstring Stretch - Length of hold based on feel

Standing Breathing

1 x 30

Bodyweight Hip Thrust

4 x 8

Weighted Lateral Carry

4 x 30

Heel Slide

3 x 10

Lateral Miniband Walk / Lateral Band Walk

3 x 10

KB / DB Side Bend

3 x 10

Pallof Press

2 x 5

Wall / Incline Plank

2 x 10

30 Sec/Side Kickstand Rocking

10 Min Circuit 6/Leg Reverse Lunges* 8 Wall Push Up 10 Air Squat 12 Bench Dips *If you are experiencing pain, shorten the range of motion or depth for your reverse lunge. Use a wall if necessary