Body weight squat. Add weight as tolerated. Do 8-12 reps. If not adding weight, hold 10-15 seconds with equal rest.
One legged squat. Use a chair or a bench as a guide. Only go as far as feels comfortable and stable. Do 8-12 reps each side. Don't hold these longer than a few seconds.
Reverse lunge with rotation. Step back into lunge position. Hold weight in front of body and rotate to same side as forward leg. Alternate left and right and do 8-12 reps on each side. NOTE: Make sure to keep forward knee from drifting into midline - keep it facing forward or slightly to the outside and knee behind the toes - plumb bob from kneecap to "laces".
Turkish get ups. Choose a light weight to start with. Perform the "get up" as pictured. Do 5 times with each arm.
Single leg pick ups. Choose a light weight and while standing on one leg, lower it to the ground. Stand back up without the weight. Then pick it back up. This = 1 rep. Do 3-4 on each leg. SLOWLY. Balance!
One legged plank. Do a forearm plank with perfect form. Alternate left and right leg lifts for 20 seconds. Use equal rest and complete 3-6 reps.
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