Article by Jess Hutchens, Photos by James Patrick Photography
Move #1. Walking Forward Lunge With Twist
Start with keeping your upper body straight, shoulders back, and looking straight ahead. Step forward with one leg into a staggered stance, keeping all of the weight in that front leg and lowering your hips. While holding this lunge, twist your torso from side to side, then back to center. Lunge forward with alternating leg. Complete 3 sets of 20 reps, or until complete failure.
Move #2. Alternating Side Lunges
Start with your feet together, keeping your upper body straight. Take a big step to your right, lowering your hips and evenly distributing your weight through both legs. Bring feet back together, and repeat process with left leg. Complete 3 sets of 20 reps.
Move #3. Push Back Pushups
Start in a pushup position, body straight, with hands placed underneath armpits, about shoulder-width apart. Lower body into a pushup with elbows angled in as much that is comfortable. From there, keep upper body down in pushup hold, and then bring hips back, gliding your shins parallel to the ground. From there, shift your entire trunk forward and back up into starting.
Move #4. Plank Hip Extension
Begin in a prone plank position, on your arms for easier variation or on forearms for a challenge. Position trunk so that your hips, knees, and head are all aligned and neutral. Lift right leg off the ground, as high as you can go with keeping that leg straight and hips down. Hold for one second at the top, and then lower leg back down into starting plank position. Lift left leg, and repeat process. Complete this exercise for 3 sets of 20-30 alternating reps, or 15 leg lifts on each side.