Notes

Hip-Lift Progression
Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to over arch your spine.

Single-Leg Squat with Towel
Stand with your feet together and place your right foot on top of a folded towel.
Shifting your weight to your left leg, slide the towel out slowly to your right.
Then slowly return to the start position.
Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.
When you squat, your left knee should bend between 45 and 90 degrees.
After 30 seconds, switch legs and do the squats and slides for another 30 seconds.

Dumbbell Squats
Do 3 sets of 10

Explosive Lunges
Do 3 sets of 10

Squat with Kick-Back
Stand with your legs shoulder-width apart.
Sit back to a squat, bringing your fists close to your chin.
Then bring your left leg straight behind you while extending your arms forward.
Return to the squat position, then repeat on the other side.
Continue alternating sides for one minute.
As you squat, remember to keep your weight back on your heels.
When extending the leg behind you, keep your hips square — don't twist them toward the side.
Do 3 sets of 10