#PliéSquat: Stand with your feet slightly wider than shoulder-width, arms by your sides, and point your toes out to 11 o’clock and 1 o’clock. Start by hinging at the hips pressing your hips behind you. Flex your knees and squat down, bend your knees until your thighs are parallel to the ground. At the bottom of the movement make sure your knees are directly over your ankles. Pause at the bottom and count for 5 seconds, then straighten your legs and squeeze your glutes on the way up.
Complete 2-4 set of 15 reps
#ReverseBridge on Step: Drive through your hands and heels and raise your hips up off the ground toward the ceiling, keeping your knees bent at a 90 degree angle. Press your chest up and out as you raise your hips until the hips are fully extended. As you bridge up relax your head back to a neutral position. Your body should be in a nice straight line at the top.
Beginners may need to keep their hips bent a bit to hold the bridge at the top. Hold for a few seconds and then lower back down and repeat.
Complete 2-4 sets of 15 reps holding each one for 3 – 5 seconds
#LateralStepHops: Stand to one side of the step with the left foot on top of the step in the middle. Squat down until your leg on the step is bent close to 90 degrees. Using a double arm swing, jump up and over to the other side of the step, landing softly with the right foot on top of the step and the left foot on the floor. Then push off with your right foot and jump across the step and land on the other side of the step with your right foot and your left foot on the step. Jump back and forth landing softly with each rep.
Complete 2-4 sets of 15 reps on each leg
#Step Jump Squats: Stand with your feet shoulder-width apart in front of the step, arms by your sides and slightly back. Squat down until your knees are bent about 90 degrees. Immediately swing your arms overhead and jump upward as high as possible and land mid-step. As you land, gently bend your knees and sink back down into the squat position. You can either gently hop backwards in the same manner or simply step backwards and reset to do the next rep. Complete 2-4 sets of 15 reps.