Air Squat- Start standing tall with your feet shoulder width apart. Kick you hips back and drop your glutes until your knees are at 90 degrees and your upper leg is parallel to the ground. Drive through your heals to stand tall again and squeeze your glutes as you reach the starting position. Perform 1-3 sets of 12-15 repetitions.
Back Extension- Lay on your back, arms extended over your head in the field goal signal. Use your low back to pull your upper body off the ground until you feel slight tension in your low back. Perform 1-3 sets of 12-15 repetitions.
Split Squat –
Wall push up- Standing 2-3 feet from a wall, face the wall and place your hands at chest level. Keep a straight body and pivot on your toes as you kick your elbows behind the body and lower your chest closer to the wall. Push back to the starting position when your elbows are bent at 90 degree. Perform 1-3 sets of 12-15 repetitions.
Calf Raise –
Front Raise- Standing tall, empty handed, left your hands from by the waist to chest level with straight arms. Move slow and controlled and squeeze your core. As you reach chest level slowly lower your arms to the starting position. Perform 1-3 sets of 12-15 repetitions.
Glute Bridges- laying on your back with knees bent, feet flat on the floor with your heals about 6 inches from your glutes. Drive through your heals, and the support of upper back, to left your hips off of the ground and squeeze your glutes. Perform 1-3 sets of 12-15 repetitions.
Mustard Seed Strength 