Goblet squat with kettlebell if available and resistance band at knees and knees facing slightly outward. Find the end of your comfortable range and pulse in the last 5 degrees of end range for 30 seconds or to fatigue, whichever comes first. Do 2 sets.
Pick an area of at least 4-5' in distance and walk forward and backward keeping resistance band under tension and keeping knees from diving inward. Walk as if there were a barrel between your legs. Walk until fatigue. Do 2 sets.
Move into reverse lunge position and pulse at end of comfortable range 30 seconds or to fatigue whichever comes first. Then do the same for lateral lunge. FORM! Do 2 sets of each direction.
Single leg pick ups. 10 reps X 5 second hold. Use light weight if available.
Forward T balance with resistance band at wrists. Start with a position that is achievable for hold and working towards the position pictured as balance improves. Move straight arms apart into the resistance. Hold 20 seconds each side. Do 2 sets.
Heel raises 2-3 sets to fatigue.
Standard plank 3 X 1'
Plank with hip abduction using slider or stepping out. Do 30 seconds on each side.
Plank with hip extension. 10 reps each side.
Abdomional roller. 2 sets to fatigue.
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