Shift your weight onto your heels and then push your hips backwards as you hinge forward at the hips. Allow a slight bend in the knees and stop when your torso is between horizontal and vertical. Pause and return. Complete 8-12 repetitions

Engage core muscles, stabilize on stance leg, exhale, and lift one leg 3-6" off the floor. Avoid any sideways tilting or upper body swaying. Hold for 10-15 seconds, lower foot to ground, and repeat performing 8-12 repetitions per side.

Move slowly through the range-of-motion for 8-12 repetitions. Add a second set as fitness improves.

The right-arm/left leg and transition to left-arm/right leg is counted as one repetition. Raise arm and opposite leg on a 2-count/hold for 2 counts/lower on a 2-count; perform 8-12 repetitions. Add a second set as fitness improves.

Engage core and maintain stability on one leg throughout the movement. Perform 5-10 repetitions per side

Bodyweight Squat

Perform 8-12 repetitions, initiating the movement at the hips and not the knees. As fitness improves, progress to 12-15 repetitions.

Seated Cable Press

Brace abdominal muscles and scapulae, and maintain a neutral spinal position throughout the exercise. Complete 8-12 repetitions, progressing to 12-15 repetitions.

Forward Lunge

Perform 8-12 repetitions with each leg, progressing to 12-15 repetitions per leg.

Seated Row

Brace abdominal muscles and scapulae, and maintain a neutral spinal position throughout the exercise. Complete 8-12 repetitions, progressing to 12-15 repetitions.

Side Lunge

Perform 8-12 repetitions to each side, progressing to 12-15 repetitions per side.

Bent Knee Push-up

Perform 8-12 repetitions, progressing to 12-15 repetitions. As fitness improves, progress to full push-up position.

Prone Scapular (Shoulder) Stabilization Series - I, Y, T, W, O Formation

Exhale and lift your arms into the "I" position, holding for 15 – 30 seconds, then return to starting position. Repeat performing the "Y", then "T", then "W", and "O" formations. Perform 2 – 4 repetitions of the full series: I, Y, T, W, O.

Glute Bridge Single Leg Progression

Perform 8-12 repetitions with one leg held to chest, pushing up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds. Repeat holding opposite leg. Progress to 12-15 repetitions per side.

Side Plank (Modified)

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 repetitions. Alternate sides to work both sets of oblique muscles.

Front Plank

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1-2 more times for a total of 2-3 repetitions.

Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 30 seconds, repeat stretch 1-2 more times.

Upward Facing Dog

Hold this position for 15-30 seconds, then slowly return downwards to the starting position, and repeat the movement 1-2 more times.

Kneeling Triplanar Lunge

Maintain an upright posture while moving into this stretch by engaging the abdominal muscles. Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

Supine 90-90 Hip Rotator Stretch

Hold stretch for 15-30 seconds. Switch legs and repeat. Complete 2 sets of this stretch.

Childs Pose

Hold this position for 5-10 slow, deep breaths (approximately 30 seconds to a minute). Repeat for 2 total sets in this position.