Level 1
The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.
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Supine leg cross2–3 x 6–8 repetitions -
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Prone leg cross2–3 x 6–8 repetitions -
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The elephant2–3 x 6–8 repetitions -
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Side-lying rotation2–3 x 6–8 repetitions -
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Gluteal stretch4 x 8 repetitions for 3–4 seconds each -
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Sitting pelvic control2–3 x 6–8 repetitions -
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Squat3 x 8–16 repetitions -
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Isolated squat2–3 x 6–8 repetitions -
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Deep sumo squat2 x 8 repetitions -
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Single–leg rowing deadlift2–3 x 6–8 repetitions