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With the back foot connected to the wall, but majority of the weight is on the front foot. Drop into a lunge, have a slight rotation with the upper body and hold the position.

Basic pushup while trying to get your chest to the floor and getting there with control and quality.

Keeping tension in your front side and not putting to much weight on your back leg. Perform a back lunge with control and be able to maintain balance when you come back to the starting position.

Starting in a push-up position, bring the dumbbell or just your arm out to the side, while maintaining that position feel like you bring your bicep up to your ear to finish the movement.

Can use bench or a structure that is stable
Using a swiss ball with one leg, using a dumbbell punch across your body while maintaining balance and feeling stability in your plant leg hip.

With one foot on the glider, push that foot out, once you get to end range perform a rotation with the dumbbells. Then bring body back to its original position.

Make sure you pick a load that you can control but can still be dynamic. Once the tool is around chest level on the way up, switch hands and finish the pattern.

Starting in supine position, press the dumbbell up, and swing one leg to the side with out going to far into lumbar extension. Feel like your punching the dumbbell up to the ceiling to feel the your scapula work. Maintain this position for the required time.

Take as many sets as you need to accumulate 50 reps for this final set.
Keeping the dumbbell close to your body and make sure before you start the squat you trap air in your lower abdominals. Keeping a nice tall chest, do not go into lumbar extension.

Please Listen before Starting!

Get into a pigeon position on the floor near a wall, have the inside led down and reach with the outside arm. Try to maintain tension in the wall as you breathe into your upper chest.

Starting in a side lying position, keep the arms straight as possible and rotate the upper body. Complete for one rep, next rep keep the upper body down and rotate the lower body the same way using core and pelvis.

Down on one knee, work your upper body away from the knee that is up. Once in that position, push the knee away and back in for reps.

In a square stance, perform alternating rows while having a slight rotation with the upper body but try to keep sternum forward.

Starting with feet square, jump into the air landing in a split stance with outside foot forward. Right when you land perform a fast rotation maintaining stability.

Starting with your forearm on the bench to establish the position, perform a dumbbell row maintaining the position. If you want to make the drill more advanced, lift the opposite foot off of the ground.

Starting in a seated position, lift feet off the ground, right when they touch the ground perform a jump and land softly as possible as you start back in the seated position.

In a split stance position, forcefully press the bands forward with control. Maintain core stability and full protraction with the press.

Perform a speed skater jump to one side, land on both feet and once you touch the ground jump right into a vertical jump. Once you land again, speed skate jump to the other side.

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Perform each drills for 5 reps each for a solid lower body and hip warmup.

Get into a side plank position, at a slow tempo and maintaining proper shoulder stability with the down arm, bring the top arm and reach it underneath the torso and then bring it back up. Keep pressing through the floor with the down arm the whole time, your traps should not creep up towards your ear.

Starting in a pushup position with your feet pushing into the wall. Keeping control of your pelvis and thorax, perform a slow tempo mountain climber. Feel like there are knives underneath your chest, keep pushing your chest away from them to have the right position of your upper back.

Using a medball or something to hold on to. Keep upper body stable and knees separated as you attempt to rotate the lower body.

Placing hands on the wall and making sure back leg is straight as possible. Lock the rest of the body down and perform a hip CAR with the leg that is up.

Starting in a shin box position, transition to the lead side and with out using your hands drive up using your lead side glute in an elevated pigeon position. Slowly come back down to the original position and transition to other side.

Feeling like the down foot is stuck in cement, perform a back lunge and forward in a stationary spot. Try to pause at the top of the movement for 1-2 seconds and come down softly.

Fall forward like you are performing a front lunge, right when you land in the position, switch legs quick like split jump but maintain tall posture as you switch legs.

Starting in a crawl position, if you do not have a glider tool, just hovering hand above the ground is just fine. Lift one leg up and use the opposite hand to complete the movement. Thinking about keeping pelvis stable and just rotating upper body with out losing balance.

Start in a crab position, driving the hips up bring one arm up and reach it across your body reaching your finger tips towards the floor, then start back at the first position.

Make sure to have feet on the wall to maintain tension, perform a pushup as you come up to the top of the position, reach for an object out in front of you.

Starting with the outside leg up, feel like you use the wall to push yourself away from the wall and land in a lateral lunge position. Drive with that foot to push back to the original position.

Grabbing something that you can elevate your heels about 2 inches off the ground. I am using 5 lb plates. Notice how I trap my air at the top before I go into the squat. Try to maintain a slight tuck in your pelvis and exhale as you stand up. Do not let your pelvis go back into an anterior position or let your back arch back out as you stand up. Maintain a stable pelvis through out the whole movement.

Getting down in a hinge position, bring your elbows up past your waist and perform tricep kickbacks for the required number of reps.

Standing in place and keeping the band between your feet, perform a hopscotch keeping tension in the band and being soft with the feet.

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Getting set up on a wall, with your butt about 4 inches away from the wall, slowly find a passive stretch where there is no pain and a position you can maintain for the required time. Once the first required time is up, bring legs together like scissors and repeat for one more set.

Placing feet on a wall with feet a little further then shoulder width apart, drop one hip into external rotation and hold this passive stretch for 2 breaths. Come back to the starting position and repeat the same side for required number of reps.

Laying on your side, with your top leg on the foam roller or object. Lock that leg down and rotate your upper body to other side trying to keep lower back from flaring up and focusing on tspine.