| Photo | Exercise | Sets | Reps | Comments |
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Hip Crossover
| 1 | 20 | Get your moving with some hip crossovers. Start with your feet down and gradually move them higher until your legs are extended out. Try to keep your shoulders flat on the floor. |
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Stretch - Hip Twist
| 1 | 30 | Start twisting your hips from side to side. Let your arms swing as you do this. When you're done, complete any other warm ups or stretches you feel you need before embarking on the rest of the workout. |
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Airplane Twist
| 3 | 20 | Using a light barbell bar or broomstick, twist back and forth for 20 total reps, then move on to the next exercise. |
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Windmill
| 3 | 20 | Work on windmills, 10 reps per arm. This is much easier with dumbbells than with resistance bands. Keep your back leg strong and lean as far as you can forward. The arm overhead stays locked. Practice going very slowly on your first set. Do a set and move on. |
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Straight Leg Deadlift
| 3 | 12 | Using weights or your stretch band do one set of straight leg deadlifts for 12 reps, then on to the next exercise. |
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Side Bend
| 3 | 20 | Again using a stretch band or dumbbells perform one set of side bends, 10 reps per side then move on. |
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Plyo Punching
| 3 | 20 | Anchor your stretch band and start this plyo punching exercise. Be sure to establish movement from the ball of your back foot through your hips and shoulders. This is more of a core/balance exercise than it is like a chest press. Perform 10 reps per side. |
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Plyo Row Extension
| 3 | 20 | Just as above, but this time you're pulling from your core and hips. You can let your hips sink down a little bit to get started, pull, and turn your body. The energy for the extension comes from your momentum, not so much from your shoulder. Perform 10 reps per side. |
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Side Plank
| 3 | 30 | Hold side plank position for thirty seconds per side. If you want more of a challenge you can do side hip raises/situps from this position by dropping your hips to the ground and lifting them back up again. After this exercise, take a short break and then start the series over again at Airplane Twists. Repeat for a total of 3 sets. |
