The Drill:

Supine Hip Flexion

• Begin flat on  back, knees bent about 45 degrees with heels touching the ground and toes pulled towards shins.
• Whiling inhaling, brace abdominal muscles and raise knees up towards chest.
• Be sure to maintain a neutral spine angle, not allowing the lower back to arch off the ground.
• Exhale and return heels back to the ground to complete repetition.

Alternating Single Leg Glute Bridge:

• Begin flat on back with arms along sides.
• Flex knees and hips, placing heels close to glutes and pull toes towards shins.
• Raise hips by driving the heels into the ground and contracting glutes until knees, hips and shoulders are aligned.
• While keeping hips elevates, extend right leg, keeping both thighs parallel.  Hold for 3-5 seconds.  Lower and repeat with opposite leg to complete one full repetitions.
• Be sure to maintain a neutral spine angle by contracting abdominal muscles.  Try to avoid shifting weight side to side as much as possible.

Cat-to-Camel

• Position yourself face down on hands and knees with a flat back.
• Lower head towards the ground and round back up toward the ceiling until you feel a nice stretch in the upper, middle, and lower back. Hold for a deep breath.
• Reverse the movement, letting the lower back arch by pressing your stomach towards the floor and lifting butt and forehead towards the ceiling.  Hold for a deep breath.
• Return back to starting position to complete one full repetition.

Forearm Plank:

• Begin face down with forearms on the ground, elbows direction under shoulders.
• Flex feet towards shins so that the ball of your feet are in contact with the ground.
• Raise body off the ground so that the shoulders, hips, knees and ankles are aligned with body-weight supported by forearms.
• Hold for suggested time.
• Be sure to contract the muscles of your torso and lower body to maintain a rigid position.