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Description

No equipment necessary. Bird dogs, crunches, and hip extensions are all to be done after/while doing the "drawing in maneuver" which is to exhale, and clench the abs as if you are trying to draw your bellybutton in toward your spine.


Exercises

Set 1: 4 rounds
Kneeling Hip Flexor Stretch
Kneeling Hip Flexor Stretch
30 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Glute Bridge
Glute Bridge
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Single Leg Glute Bridge
Single Leg Glute Bridge
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Draw-in Maneuvers
45 seconds
Cat Cow
Cat Cow
45 seconds
Child's Pose
Child's Pose
30 seconds

Set 5: 2 rounds
Bird Dog
Bird Dog
45 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Squats
Squats
30 seconds
Rest
Rest
20 seconds

Set 7: 2 rounds
Slider Lunges
30 seconds
Rest
Rest
20 seconds

Set 8: 2 rounds
Lateral Step Ups
Lateral Step Ups
40 seconds
Rest
Rest
20 seconds

Set 9: 2 rounds
Slider Curtsy Lunge
40 seconds
Rest
Rest
20 seconds

Set 10: 1 round
Pelvic Tilts
Pelvic Tilts
45 seconds
Rest
Rest
15 seconds

Set 11: 2 rounds
Crunches
Crunches
30 seconds
Rest
Rest
15 seconds

Set 12: 2 rounds
Dead Bug
Dead Bug
30 seconds
Rest
Rest
20 seconds

Set 13: 1 round
Hip Extension
Hip Extension
30 seconds
Rest
Rest
20 seconds
Hip Extension
Hip Extension
30 seconds


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