Lateral lunge. Lunge depth depends on flexibility and your ability to keep weighted knee from drifting inward. FORM! Begin with 10-15 seconds X 4 reps each side of body weight holds, Add weight as tolerated and decrease or eliminate hold performing 8-12 reps to each side.
Squat to overhead press. Dumbbell or barbell. Use a weight that allows you to have good form, but is not too easy. Do 8-12 reps. Progress to more sets (2-3) as tolerated.
Push ups. From knees if you are unable to keep back in neutral (sagging means you're not in neutral). Do 8-12 reps. Progress to 2-3 sets.
Advanced push ups. Do 1 push up with ball under left hand. At the up position, roll the ball over to the right hand and do another push up. Repeat 3-5 times with each side.
Single leg bridge. Keeping pelvis level, perform a one legged bridge. Make sure to tighten your buttocks before you leave the floor. Keep buttocks tight as you take one leg off floor and keep thighs at same height with pelvic bones level. Hold 10 seconds. Do 5 on each side.
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