SQUAT TO CALF RAISE
1. Stand with feet hip-width apart, keep back flat and squat
2. Stand back up and press into the balls of your feet lifting heels off the ground
FRANK KICKS
1. Standing tall, arms out in front at shoulder height
2. Lift leg up straight to hands, keeping a slight bend in other leg
3. Switch legs
MOUNTAIN CLIMBERS
1. Place hands directly under your shoulders
2. Bring knee towards chest and quickly switch like you are running
3. Keep your back flat and eyes looking down between your hands
SINGLE LEG FLOOR BRIDGE
1. Lay flat on the floor, hands by your side
2. One foot under knee and other straight in the air
3. Press body off floor, press weight into the floor
4. Return to the ground and repeat
FULL ARM PLANK SHOULDER TAPS
1. Start in plank with back flat
2. Keep your core tight
3. Lift hand off the floor and tap your shoulder
TIP: Try to not rock your body from side to side
SIDE LUNGES
1. Stand with feet together
2. Take a huge step out and bend your knee
3. Stand back up tall
CLOSE GRIP PUSH UPS
1. Hands underneath shoulders, fingers turned slightly out
2. Elbows facing back, close to your side (don’t let them flare out!)
3. Lower chest to the floor, then press up
REVERSE CRUNCH WITH LEG LIFT
1. Lay on ground, hands by your side
2. Drop legs so they are 2” from the floor trying to keep your low back on the floor
3. Engage abs and lift your legs and tailbone up towards the ceiling
SUMO SQUAT PULSES
1. Standing wider than shoulders, with toes pointed out
2. Squat down with a flat back
3. Pulse up and down