Wrap a light resistance band loop around your wrists, and get into modified plank position(elbows under shoulders, legs extended behind body, toes tucked under, back flat), with palms facing up and thumbs out to sides. Drive hips up, toward the ceiling, so head points down and hands move out to sides a couple of inches, forming an upside down V (downward dog) with body, pressing back with heels. Lower hips and move hands back to start. Do 3 sets of 5 reps.
Start in forearm plank position, elbows directly beneath shoulders. Extend right arm from shoulder, palm facing in, thumb up to ceiling, so that it is parallel to the ground; return to start, then repeat on left arm side. Follow with a hamstring curl on each leg, kicking right heel towards your right glute; return to start, then repeat with left leg. Alternate through both reaches and kicks to equal one rep. Do 3 sets of 5 reps.
Sit with knees bent and feet on the floor. Place right hand on floor behind you, fingers pointing away from body, and left elbow at hip, palm facing in. Lift hips about 3 inches off the floor (as shown). In one swift movement, drive hips up and press into tabletop position as you extend left arm straight up toward ceiling (as shown), then return to start to complete one rep. Do 30 to 45 seconds on one side, then switch sides and repeat. Complete 3 sets.
Begin lying on your stomach, arms overhead with thumbs facing upward and feet together. Keeping ears and biceps in alignment, contract all posterior chain muscles to lift legs, arms, and chest off the floor. Perform 3 sets of 10 reps with 2-second holds at the top.
Lie on the floor with legs lifted 90 degrees and arms in first position above your chest. Contract abs, lift your head and your shoulders off mat, and simultaneously bring your arms overhead (above your forehead). Lower legs at 45 degrees (without stressing the lower back), as shown, and open and close legs, alternating front legs. Do 3 sets of 10 reps.