Perform 3-5 sets of 12-15 reps with no breaks.
Birddog Hands & Toes
Side Star Bridge (5-second holds per rep)
Lay on your back and hold a heavy dumbbell over your head. Bring your knees toward your chest and keep your legs together. Bring your knees toward your elbows then return your hips back to the ground.
Birddog Hands and Toes
Get into a plank position. Stay long and tight in your torso and slowly raise one arm and the opposite leg until they're both extended out. Bring the arm and leg back and switch sides.
Side Star Bridge
Prop yourself up into a side plank. Support yourself on your hand and the side of your foot. Extend your top leg and arm up so you form a star. Hold this pose for 5 seconds each rep.