Bird Dog

Gluteal bridge with hip opening

High Plank

Rest 30 sec and repeat 3x

10x each side

10x each leg

20 sec

Step by step

1 -Bird Dog

Begin in a quadruped position with your core engaged. Slowly raise one arm and the opposite leg to torso height. Your hips and shoulders should continue facing the floor. Slowly lower

2- Gluteal bridge with hip opening

Lie face-up on the floor, keeping your knees bent, your feet flat, your arms at either side, and your palms down, bring one feet and place on top of the other leg forcing your knee to open, lift your hips off the ground until your knees, hips, and shoulders form a straight line, squeezing your glutes and keeping your abs clenched, hold the bridge, slowly ease back to the starting position

3- High Plank

Start with your hands positioned directly below your shoulders and walk the feet back one at a time until the body is in a straight line. Engage the quads, glutes and core, while pushing the floor away through the toes and forearms.