Clamshells

Strengthens: Hip, leg, and glute muscles.

Repetitions:

  • 10 Regular
  • 10 Reverse
Sideways Leg Lifts

Strengthens: Glutes, core, hip flexors, hamstrings, and lower back muscles.
NOTE: Keep your body in a straight line, from your head to your heels.

Repetitions:

  • 10 Toe pointed down
  • 10 Neutral
  • 10 Toe pointed up
Donkey Kick (w/ Yoga Block)

Strengthens: Glute muscle responsible for hip extension.

Repetitions: 10

Donkey Whips

Strengthens: Abductors and gluteus muscle

Repetitions: 10

Fire Hydrants

Strengthens: Gluteus muscle, which affects hip extension, hip rotation, and hip abduction.

Repetitions: 10

Hip Circles

Stretches: Gluteus maximus, gluteus medius, and hip flexors.

Repetitions:

  • 10 Forward
  • 10 Backward
Cat Cow

Stretches: Cat Cow stretches the back, torso, and neck.

Repetitions: 3 x 10 sec holds

Pushups

Strengthens: The muscles in the upper body, including the chest, shoulders, triceps, and core.

Repetitions: 2 x 10 with 2 added each week up to 25+

Plank

Strengthens: The core muscles, including the abs, obliques, and lower back, while also engaging other muscles like the arms, shoulders, back, and glutes.

Repetitions: 45 secs w/ 15 secs added each week up to 2 mins