5. Feet-Elevated Glute Bridge
How to: Stand about three feet in front of a step or bench and place top of left foot on it, bending knee slightly. Keeping back straight and core engaged, lean torso forward slightly and bend knees to lower as far as possible, or until the left knee nearly touches the floor. Pause, then drive through right heel to return to start. That’s 1 rep.
Perform this exercise for 45 seconds, and then immediately move to the next move.
6. Upright Bird Dog
How to: Sit tall on chair, gripping front edge with both hands, then scoot forward until hips and butt are in front of seat, pressing shoulders down and away from ears. Brace core, then simultaneously raise right arm forward to shoulder height while slightly lifting left foot off floor. Pause, then slowly reverse to return to start. Repeat on the opposite side. That’s one rep.
Perform this exercise for 45 seconds. Rest 15 seconds. Repeat the previous move, then this one again. Then continue to the next pair.
