Hand release push ups
Start in a plank position, hands on the floor at about shoulder height. Contract your core. Lower your body down while keeping your core tight and your spine neutral. Avoid letting your hips sink down before the rest of your body. Rest your chest on the floor. Lift your hands off of the ground. Place your hands back down and press up with a tight core again, keeping your spine neutral.
I’s/Y’s/T’s
Lie on your stomach with arms outstretched and thumbs up. For the “I” position, put your arms straight overhead creating the shape of the letter “I”. Raise your arms up to the ceiling, pause, then lower back down. Repeat in the “Y” position by lowering your arms out to about 45 degrees in front of you. Repeat in the “T” position with arms stretched out at 90 degrees.
Squats
Standing with feet about hip width apart, sit your hips back, lower down, then squeeze your glutes as you stand back up.
Glute Bridges
Lie on your back with feet flat on the ground, knees bent. Push through your heels and raise your hips up, pause, then slowly lower back down.
Plank
Rest on your elbows, lift your hips up, keep your core tight and hold.