ACTIVATION SEQUENCE

Bird Dog

On hands and knees, extend one arm straight out in front and extend the opposite leg behind you. Hold for a few seconds, slowly return to start position and switch sides.

Glute Bridge

Lie on your back with your knees bent, arms at your sides and feet flat on the floor. Slowly raise and lower your hips while engaging your glutes.

Calf Raises

Stand straight and push up through the balls of your feet to your toes and hold for three seconds, then go down slowly (holding a wall for support if necessary).

Squat to Toe

Keeping knees hip-width apart, bend slowly to 90 degrees, then come up to your tiptoes.

Cat & Camel

On your hands and knees, arch your back toward the floor while lifting your head and sticking your tailbone out to make a curve in your spine (this is the cat). Then tuck your head and tailbone in, pushing your spine up to mimic a camel’s hump.