Your Dynamic Stretching Warm-Up
(1) Roll on a foam roller, if you have one.
(2) Then do an active hip extension with chair (as shown) on both sides.
To do this, stand with left side of body parallel to the back of a sturdy chair.
Gently place left hand on top of chair back and raise right leg behind body.
Lower and repeat several times.
(4) Now do cat/cow, really focusing on the cat position.
(6) Finish by resting on back and pulling knees to chest; rock gently.
Pair 1, Exercise 1: Tap Backs
Lie face-up on a mat.
Raise feet and bend knees 90 degrees, knees over hips.
Tap left heel to ground (as shown).
Raise it, then repeat with right foot.
Lift your right knee to your chest and hug it close.
Now, push through left heel to raise hips off floor (as shown).
Pause, then lower hips for 1 rep. Do 10 reps; switch sides; repeat.
Pair 2, Exercise 2: Stationary Lunge
Stand with feet hip-width apart, hands on hips.
Step right foot back so straightened legs are staggered.
Bend both knees 90 degrees into lunge position (as shown).
Pause, then return to standing.
Do 10 reps; switch sides; repeat.
(Increase the difficulty by moving the dumbbell away from your chest.)
Keeping chest and head up, and back straight, squat (as shown).
Push through heels back to standing.
Laterally walk away from the anchor until you have tension in band.
Push band forward while stepping right foot back into lunge position (as shown).
Pair 4, Exercise 2: The X-Game
Stand on resistance band with feet hip-width apart.
Cross the band in front of you and push handles or ends up to shoulder-height.
Push hips back, allowing knees to bend slightly.
Keeping back flat, hinge forward until chest is parallel to floor (as shown).
Push through heels to return to start position.
