Lie facedown on an exercise ball. Position your pelvis in the middle of the ball, hands resting lightly on the floor, legs straight, feet shoulder-width apartment legs in a “V” position. Keeping your back flat, squeeze your glutes to lift legs as high as you can. Lower and repeat. 10-15 reps.
2. Single-Leg Hip Abduction
Place the resistance band around your things, a few inches above your knees. Lower into a squat. Keeping the torso still, step on foot back at a 45-degree angle. Return to start; quickly switch to the other foot. That’s one rep. Repeat, alternating legs. (Additionally, you can do all reps on one side). 10-15 reps
3. Monster Walk
Place a resistance band just above your ankles. With your legs far enough apart to keep tension in the band, walk 20 steps to the right (make sure to pick up your back foot, and don’t allow the knees to collapse inward). Reverse to the left to return to start. 1 set is 20 steps to the left and right.
4. Single-Leg Deadlift
Stand on right foot, knee slight bent, left foot hovering nexts to the right. With back flat (or as much as the hamstring(s) allow), hinge forward reaching arms straight toward floor and raise left legs straight behind you. Return to start, remaining on one foot. Do 10-15 reps. You can add weight if you master the weightless version. Switch legs. 10-15 on each leg.
5. Hamstring Press
Lie facedown, arms bent so hard are folded in front of you, elbows out. Hold an exercise ball between your shins and ankles, legs bent 90 degrees. Squeeze glutes and lift the ball straight up and a few inches off the floor. Lower and repeat. Set is 10 – 15 reps.
6. Bulgarian Split Squat
Stand with feet hi-width apart, a few feet in front of a stability ball, hands clasped at chests. Place right foot (shoelaces down) on top of ball. With weight in your left floor, lower into a deep lunge. Push into left heel to stand. Do 10-15 reps each side.
Equipment Need: resistant band (circle), exercise ball