Strength and Flexibility Exercises Level 4 (baseline)

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

Clamshells with band: 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

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

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

Child pose: 2 sets with 20 second holds

Lateral child pose: 20 seconds per side