10 full ROM, 10 half up/10 half down, static hold or pulse 15-30 seconds

1-Wide squat, alternating heel lift

2-Side lunge

3- Curtesy lunge

4-All 4 (bird dog) opposite elbow/knee

5- Plank full extension to elbows (up, up, down, down)

7- One legged glut squeeze

7 – Superman

8 – Bridge

9 – Russian twist

10-Boat

Enjoy!  Remember muscle, not momentum.