Resistance Bands
Ankle mobility 1 set of 10- plantar flexion (pointing your toe), inversion (moving foot inward) and eversion (moving foot outward) with resistance band anchored or held.
Star Leg swing 2 sets of 10 each side with resistance band- small looped band around both legs. Engage glute that is stationary and move out, forward and backward with the other leg.
Band pulls- 2 sets of 10 - stand shoulder width on long band, and pull with both arms up to chin.
banded squat- 2 sets of 10 band under feet and around shoulders. Squat keeping core engaged.
Arm raises 2 sets of 10 -use a small looped band held by thumbs, press arms out just wider than hip width and rise above your head and back down.
Bird Dog 2 sets of 10 each side- long band looped around foot and held by same side hand, 10 bird dog while keeping core stable, each side