2. Hydrants with Leg Extension
Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips.В Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side
How to do it: Begin on all fours with your knees hip-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor.Squeeze your glutes as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. Return to starting position to complete the rep.
4. Curtsy Lunges
Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.
5. Heel-Lifted Sumo Squat
Stand with your feet approximately 24 to 36 inches apart. Position your feet wider than your hips with your toes and knees facing forward. Keep your head up and your spine lengthened so there is no curve in your back. Place your arms at your sides or bring your hands in front of your chest to assist with balance.Inhale, bend your knees and lower your hips behind you to a comfortable depth or until your thighs are parallel with the floor. Prevent your knees from moving forward beyond your toes.