Strength and Flexibility Exercises Level 1 (Advanced)

This set of exercises is focused on core activation, hip flexibility, and mobility. Exercise can improve muscle strengthening and endurance as well as increase range of motion and flexibility.

Standing single leg marching: 2 sets x 10 reps per side

Mini squats: 2 sets x 10 reps

Single knee to chest: 2 sets x 20 seconds per side

Bridge with band holds: 2 sets x 10 reps

Clamshells with band: 10 reps per side

Seated bow and arrow stretch: 10 reps with 5 second holds per side

Seated piriformis stretch: 2 sets with 20 second holds per side