The equipment you will need this week is a large towel or mat.  Be sure to warm up before performing the exercises below.

Hip thrust + heels in

Lie down on the ground with your knees bent and feet firmly planted on the floor. Brace your core and press your heels into the floor however this time you will peel your toes off and firmly dig your heels into the floor. Now you can begin to drive your hips upwards. Pause at the top, making sure to squeeze glutes. Then return back to starting position in a controlled motion. Make sure your back stays straight and chin tucked into the chest. Be sure not to overextend the hips up to the ceiling and overarch the lower back. Continue for 45 seconds.

Step back burpee

Starting in your plank position (similar to your full push up position but on your forearms). Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Hold for 45 seconds.

Curtsey lunge + lateral arm raise

Stand with your feet slightly wider than hip distance apart. Keep your back straight and your abdominal muscles engaged. Start by crossing the right leg back behind the left leg and at the same time bending the left knee and keeping it facing forward. At the same time as the lunge raise your arms out to the side at shoulder height and tap the right toe lightly behind you. Come back to the starting position and repeat on the left side. Continue alternating between left and right for 45 seconds.

Dynamic bird dogs

Begin on all fours in a table-top position. Hands are directly under your shoulders and knees directly under your hips. Keeping your back straight, lengthen your right leg behind you, pressing your right heel into an imaginary wall behind you. At the same time lengthen out the left (opposite) arm in front of you. Then bring the leg and arm back to your table-top position and draw the right knee to meet the left elbow, straighten the same leg and arm again then move to the other side. Continue alternating for 45 seconds.

Side lunge + toe touch

Begin standing with your feet wider than shoulder distance apart (roughly 1-1.5 meters). Start the move by sitting back with your glutes toward the floor and at the same time leaning into the right leg, the right knee will bend as you sit down towards the floor. Once in your side lunge position hinge at the hips to touch the right hand to the right toe. Then come back up to a wide leg standing position and swap over to the left. Continue alternating between right and left sides for 45 seconds.

Forearm plank

Starting in your plank position (similar to your full push up position but on your forearms). Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. Hold for 45 seconds.

Cool down or repeat

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