Strength and Flexibility Exercises Level 3 (Advanced)

This set of exercises continues to focus on core and hip strength, lower extremity flexibility, and thoracic mobility. Exercise can improve muscle strengthening and endurance as well as increase range of motion and flexibility.

Squat with band: 2 sets x 10 reps

Clamshells with band: 10 reps per side

Hydrants with band: 2 sets x 10 reps per side

Deadbug: 2 sets x 10 reps

Sidelying bow and arrow: 2 sets x 15 second holds per side

Thread the needle: 2 sets x 15 second holds per side

Child pose: 2 sets with 20 second holds

Lateral child pose: 20 seconds per side

Half kneeling hip flexor stretch: 2 sets x 20 seconds per side

Lateral hip opener: 2 sets x 20 seconds per side