Fire Hydrants - 30 seconds each side Donkey Kicks - 30 seconds each leg Hip rotations - 30 seconds each side Adductor Rock Backs - 30 seconds each side Straight Leg Fire Hydrants - 30 seconds each side

BB Good Mornings

BB Sumo Squat

Deficit Reverse Lunges

Step Downs

Down below are 2 ways you can complete a Copenhagen plank Hold each plank for 30-45 seconds on each side. Followed by a ONE minute break in between Complete for 2-3 sets. Copenhagen plank - Place top foot FLAT on the bench and straighten out leg. Bottom leg is bent at a 90 degree mark. Elbow and shoulder should be aligned with each other as forearm is supporting weight. Assisted Coppenhagen plank - Place knee and ankle on top of bench to hold.

Any cardio machine for 10 calories Worlds Greatest Stretches - 30 seconds each side T- Planks - 30 seconds Knee to squat - 45 seconds Air Squats - 30 seconds Jump Squat - 30 seconds

Goal is to complete minimum of 2 sets, if you are going lighter and moving quicker 3 sets, in 9 minutes. Medium to light weight here. No need to go super heavy here. Half kneeling plate - 30 seconds each side (5-25 LB Plate is enough) North to south plank - 30 seconds each side (Not too light, not too heavy) Flutter kicks - 60 seconds (Keep upper back off the ground)

Goal is to complete 2 rounds in 6 minutes with 15 seconds to minimum breaks If you constantly get 2 rounds done in less than 6 minutes, move up to 3 rounds for 9 minutes Plank pass throughs - 45 seconds -Not too light, not too heavy Alternating bicycle crunches - 45 seconds -Keep upper back off ground. -For more of a challenge lift into the crunch Hollow rocks - 45 seconds

Complete 3 rounds within 10 miniutes. Take minimum breaks in between exercises. Light - to medium weight DB single leg knee tucks - 45 seconds (anywhere from 1-10 pounds is plenty) KB standing Oblique crunches - 30 seconds each side (Should not be too light or too heavy) Plated V-ups - 45 seconds (5-25 LB Plate is more than enough

Single KB farmer carry - 30 seconds each side (Medium to heavy weight) Single KB Over Head marches - 30 seconds each side (Can use DB as well. Light to medium weight. Focus on keeping arm locked. Think bicep to ear) DB Russian Twist - 30 seconds (Can also do it with-out weight or on the floor. If you are unable to keep feet up in air, keep heels lightly on the ground)

Downward Dog to Upward Dog - 30 seconds Alternating High Kicks - 30 seconds 90/90 Stretch - 8 reps each side -2-3 second hold for every rep Single Leg hip thrust - 30 seconds each side Alternating Curtsy Lunges - 45-60 seconds -Can use with or without weight

Air Squats - 15 reps -Focus on depth. Kick knees OUT as you squat. Drive through heels) Body weight Reverse Lunge - 10 reps each side - None Alternating. Finish one side first, then switch to other side Cossack Squat - 10 reps each side (Alternate sides. Focus on depth) -Start with a wide comfortable stance. As you squat to one side, kick hips back and keep body weight over working leg. Knee should be aligned with ankle for every rep) Banded Glute Bridges - 15 reps -Band should start above the knees. As you raise your hips squeeze for a 1-2 second count for every rep.

Barbell Hip Thrust WITH Pause

BB RDL

KB Cossack Squat

DB Box Step Ups

Bench Adductor Side Plank

Cossack Squat - 5-8 SLOW reps each side -Work on one side first -Push hips out back as you get into the squat -Focus on getting low in squat -Keep knee, shin and toes aligned with each other as you squat Cossack Squat Shift - 60 seconds -Stay in a low deep squat during the entire 60 seconds as you shift your body weight from one side to the other Adductor Deadlifts - 10 reps each side -Place one foot flat on the bench. -Standing leg should be just outside hip width -Perform a deadlift by pushing hips back and bending at the knee -Keep shins vertically straight, aligning knee and ankle during the deadlift -At the lowest point hold for 2-3 seconds before coming up Repeat 3x

Pigeon Pose Push Up - 10 reps each side -Front leg should be bent 45 degrese -Weight should be on top of front leg -Keep the back leg completely straight, keep knee off the ground -You can either place hands behind you as you drop weight on top of front leg OR place hands out front to help support weight -As you drop your weight on top of front leg also drop hip towards the ground to get the full stretch -3 second descent Half Kneeling Glute Medius Leg Raise - 30-45 seconds each side -Keep elbow aligned with shoulder to help support weight -Keep knee on ground and lift hips -Lift leg up in the air locked -Push hips forward and keep chest open -Shoulder, hip and ankle should be aligned Repeat 3x

90/90 Get Ups - 8 reps each side -Use hands for support if needed -Use hips to thrust body off the ground into kneeling position -3 second count down on the descent Isolated 90/90s - 3-5 reps each side -Hold each movement for 3-5 seconds before moving to the next Thread The Needle Side Plank - 30-45 seconds -Focus more on depth under the bridge, than speed -Keep balance as well Repeat 3x

Thoracic Wall Stretch - 8-10 reps each side -Stay in a half kneeling position close to the wall -Keep leg off the wall, there should be no body part that touches the wall in this exercise -Interlock your fingers behind the head -Start with outside elbow coming around the wall and digging deep into inner thigh as other elbow becomes more open -Hold for about 2-3 seconds before swinging back around DNS Star Reach - 8-10 reps each side -Keep elbow underneath shoulder -If you have trouble with balance start with just hold the DNS Star position -With the free hand, come across your body and reach as far out as it can -Leg should kick back and reach as far back as it can Alternating Scissor Kicks - 16-20 Total Reps -Place hands underneath glutes -1 leg starts 6 inches off the ground, other leg is straight up in the air, legs should form a 90 degree angle -Switch legs every 3 seconds Repeat 3x

Worlds Greatest Stretches - 30 seconds each side Alternating sprinters lunges - 30 seconds Half Kneeling Adductor Shifts - 30 seconds each side 90/90 leg swings - 10 reps each side

Complete once, if you feel the need to warm up even more you may complete twice or even add any type of cardio machine for 10 calories. Banded Air Squats - 15 reps -Controlled squats, keep the knees kicked out at all times to keep tension on the glutes. Banded fire hydrants - 30 seconds each side -Pause at the top for a second before bringing leg back down Banded Donkey Kicks - 30 seconds each side -Pause at the top for a second before bringing leg back down Banded lateral walks - 45 seconds -Stay in a low squat position. Take every step outside hip width. Do not allow feet to get close together Rest for 2 minutes before getting started on workout.

BB Deadlift

DB Bulgarian Split Squats

Barbell Hip Thrust

Curtsy Step Up

Kneeling Glute Medius Side Plank Leg Raises