THREE ESSENTIAL MOVES

Single-leg squat tapping wall

Stand with your heels a foot-length away from a wall. Balance on your right leg and lower down until your bum lightly touches the wall. Drive through your right heel to stand. Do two sets of 12 reps on each leg.

Lateral band walk

With a resistance band around your ankles, lower into a quartersquat, take a quick step to the left, and follow with your right foot. Continue taking quick steps to the left until you reach 30. Do 3 or 4 sets in each direction.

Mountain climbers

From a press-up position, drive one knee to your chest, then return your raised foot to the starting position while driving the other knee to your chest. Do 3 sets of 15 reps per leg, alternating legs as quickly as possible.