Strength and Flexibility Exercises Level 4 (Advanced)

This set of exercises is focused on dynamic hip and core strengthening and improving posture. Exercise can improve muscle strengthening and endurance as well as increase range of motion and flexibility.

Squat with band: 2 sets x 10 reps

Lateral band walk: 4 sets x 15 steps

Deadbug: 2 sets x 10 reps

Boat pose: 10 reps with 5 second holds

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

Lumbar lockout thoracic rotation: 10 reps x 3 second holds per side

Lateral hip opener: 2 sets x 20 seconds per side

Paloff Press: 15 reps per side

Warrior Pose II: 2 sets with 10 second holds per side