Wide Stance Squats
Use your core and a strong lower back to resist hunching forward. Powerfully contract your butt, press through your hamstrings and heels, and return back up to start. Your heels drive the pressure — NOT your toes. Complete 3 sets, 12 reps.
Suitcase Deadlift and Lateral Step-Up
Single leg squats
Standing with your legs shoulder-width apart, extend your left leg straight out in front of you, making sure your muscles are tensed and foot’s flexed.
Extend your arms forward to counterbalance your body weight as you squat down with your right leg, pushing your body weight back as though you’re going to sit down into a chair and exhale as you lower down.
Keep your core engaged throughout to support your back. Inhale and return to the start position, repeating 10 times.
Swap legs and do 10 more reps. Rest for 30 seconds, then perform a second set.
Keeping abs engaged, bring right knee to nose (shown). Then kick right leg straight out behind you, squeezing your butt (shown); keep lower abs contracted and hips facing the ground to protect your back.
Repeat 8 times; switch legs and repeat.
Single Leg Deadlift
STEP 2: Hold the weights down and in front of your legs and lift your left leg back at a 90-degree angle.
STEP 3: Then slowly hinge at your waist bringing the weights down towards your feet and your left foot back and towards the sky.
STEP 4: Keep your shoulders back and your back flat.
STEP 5: Slowly move back up to the starting position keeping your left leg off the ground until you have done all 20 reps. Then switch legs.