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this one ladies is so self explanatory i don’t think we need any words for it just enjoy. 

1. Heel-Lifted Sumo Squat

 Begin with your feet slightly wider than shoulders-width apart, toes pointed outward. Lift your left heel. With control, sit your hips back as you lower your butt toward the floor, keeping your knees behind your toes and bracing your core to help you balance. Pause, then press into your right heel to stand up.

2. Rainbows

 start on all fours with your knees hips-width apart and your wrists stacked over your shoulders. With a pointed toe, extend your right leg and reach the foot toward the ceiling. Slowly lower your leg to tap the floor. Squeeze your gluts as you lift the leg back to starting position, then lower the leg to tap the floor about a foot to the left of your kneeling foot. 

3. Bear Plank Leg Lifts


 start in a plank position with your shoulders stacked above your wrists, and your body in a straight line between the top of your head and your heels. Lift your right leg and bend the knee , bringing your heel toward your butt. With a flexed foot, squeeze your gluts, and raise your right heel up toward the ceiling as high as you can. Pause, then bring your right knee back to meet your left knee .

4. Sumo Squat

 start with your feet wider than shoulders-width apart, toes pointing forward. Keeping your knees behind your toes, sit your hips back into a squat. Pulse up a few inches as your turn your toes  outward and sink your hips back into your low squat. Pulse up to bring your toes forward and continue to alternate foot positioning .

5. Hydrants With Leg Extension


 start on all fours with your knees hips-width apart and your wrists stacked over your shoulders. Keeping the knee bent , lift the right leg out to hip-height, then extend the raised leg straight out to the side. Pause before you bend the knee again and bring your leg back to starting position .

6. Single-Leg Dead Lift

 Stand on your right foot with your left leg bent in front of you, knee at hip-height.  slowly fold forward, reaching both hands toward the ground as you extend the left leg straight out behind you. Pause, then return to starting position. 

7. Sumo Squat to Calf Raise

 start with your feet wider than shoulder-width apart, toes pointed slightly outward. Keeping your knees above your ankles and chest high, bend your knees until your thighs are parallel to the ground. With control, raise one heel as high as you can without compromising your form. Release it to the floor.

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