Strength and Flexibility Exercises Level 4

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.

Air squats: 2 sets x 10 reps

Bridge with band holds: 2 sets x 10 reps

Clamshells with band: 10 reps per side

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

Deadbug: 2 sets x 10 reps

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

Seated table flexion: 10 reps with 5 second holds

Rows with band: 2 sets x 10 reps

Bilateral horizontal abduction with band: 2 sets x 10 reps