1. Lean on one side of your body with your forearm placed on the floor.
2. Keep your hips above the floor maintaining a straight line from head to toe.
3. Place your non leaning arm to your side for support.
4. Lift the knee of the non leaning leg towards your arm and control the movement.
5. Repeat on the other side without loosing your balance.

1. Place your band around both legs just above your knees.
2. Lie on your mat on the side with your knees at a 45-degree angle.
3. Keep your hips together on top of each other with your heels touching each other.
4. Keeping your heels together raise your left knee as far up as you can without rotating the hips. Your glutes should be driving this movement not your hips. Do not let your lower leg move from the mat.
5. At the top, squeeze your glutes before bringing your knee down to start position.
6.Repeat for the given reps then repeat with the opposite leg.

1. Start in a supine position with your back flat on the floor, knees bent and feet flat at roughly shoulder width apart.
2. Place a band just above your knees to add resistance to the exercise.
3. Drive both feet into the floor and squeeze your glutes while bridging your hips up as high as you can.
4. Lower your hips back to the starting position and repeat for the desired number of repetitions.

1. Start in a supine position with your back flat on the floor, knees bent and feet flat at roughly shoulder width apart.
2. Place a band just above your knees to add resistance to the exercise.
3. Drive both feet into the floor and squeeze your glutes while bridging your hips up as high as you can.
4. At the top push one leg out against the band and bring it back in.
5. Repeat on the other leg and alternate until reps are complete.

1. Place yourself on the mat with your knees on the floor, and arms out infront of you with your torso parallel to the floor.
2. Place a resistance band above your knees and position your feet hip-width apart.
3. Transfer your weight to the left leg and kick back with your right leg.
4. Alternate between each leg until your reps are complete.

1. Stand up straight with both your feet shoulder width apart.
2. Put your arms out fully extended infront of you for support and balance.
3. Engage your core, keep your torso straight, hinge from your hips and squat down till your bottom hits the bench.
4. Pause briefly and go back up.

1. Stand with your feet shoulder-width apart and your arms by your sides.
2. Lower into a squat position and place your hands on the floor.
3. Kick or step your legs back into a plank position.
4. Step your legs forward to return to a squat position and jump up as high as you can landing safely on the way down.
5. Return to the standing position.