1. Starting in the ending position of your Standing Twist, keep the glider leg butt engaged and begin to push back from standing leg butt.

2. Reach the glider foot back 4-5 inches until you feel the glider foot’s butt completely engage.

3. When reaching the end range, squeeze your glutes together and begin bringing the foot back in 4-5 inches using the standing leg’s butt.

Diagonal Glide

Tyler Joe

1. Start in a seated position with your knees even but your glider foot positioned back one-third of the way behind the standing foot.

2. Drive your glider foot backwards crossing in past your standing foot with the slider foot being positioned pointed, with just the toes touching the slider. At the end of the motion, squeeze your glutes together.

3. Pull the foot in from the opposite side butt back to the starting position.

4. Begin pushing the slider foot on a rear diagonal angle with the foot position pointed.

5. Use the opposite side butt to then drag that foot in to the starting position.

6. Repeat, alternating angles every other repetition.

Banded Leg Lift

Tyler Joe

1. Start with one forearm to the floor and the opposite legs starting an inch below butt height. The knee has to be positioned at 90 degrees.

2. Driving from the knee, use the butt to elevate the lifted foot 2-3 inches towards the ceiling and hold for 5 seconds.

3. As the leg lifts towards the ceiling, be sure to pull your abdomen in at the same time to activate your lower stomach, which will help protect the lower back.

4. Lower the foot 3-4 inches down all while holding the 90-degree angle at the knee.

5. Repeat 8-10 times.

Banded Kicks

Tyler Joe

1. Start on both forearms and take one leg up and push it halfway back towards the wall behind you.

2. Push the opposite side hip backward an inch to help activate the butt.

3. Press your leg back from your butt until your leg is fully extended.

4. Engage your butt and make sure your foot is 2-3 inches higher than your butt at the end of the range of motion.

5. Bring the foot in slowly, halfway towards your hip then repeat and press.

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