Strength and Conditioning (S&C)

Routine A

Squats

Stand with your feet shoulder-width apart. Lower your hips as if you're sitting in a chair, keeping your back straight and your chest up. Ensure your knees don't go past your toes.

Lunges (alternating legs)

Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Your front knee should be directly over your ankle, and your back knee should hover just above the ground. Push off with your front foot to return to the starting position and repeat on the other leg.

Plank

Lie face down on the floor with your forearms and toes supporting your body. Keep your body in a straight line from head to heels, engaging your core muscles. Avoid letting your hips sag or rise too high.

Glute Bridges

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Engage your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold briefly at the top and then slowly lower back down.

Routine B

Calf Raises

Stand with your feet flat on the floor. Rise up onto the balls of your feet, lifting your heels off the ground. Hold briefly and then slowly lower back down. You can do these on a slightly raised surface (like a step) to increase the range of motion.

Push-ups (on knees if needed)

Place your hands shoulder-width apart on the floor, either in a full plank position or on your knees. Lower your chest towards the floor by bending your elbows, keeping your body in a straight line. Push back up to the starting position.

Bird Dog (alternating sides)

Start on your hands and knees. Extend your right arm straight forward and your left leg straight back at the same time, keeping your core engaged and your back flat. Hold briefly, then return to the starting position and repeat with your left arm and right leg.

Side Plank (alternating sides)

Lie on your side with your legs straight and stacked on top of each other. Prop yourself up onto your forearm, keeping your body in a straight line from head to heels. Engage your core and lift your hips off the floor. Hold briefly, then lower back down and repeat on the other side.

Routine C

Walking Lunges

Perform lunges as described in Routine A, but instead of returning to the starting position, step forward with your back leg into another lunge. Continue alternating legs as you walk forward. If you don't have much space, you can do these on the spot.

Superman

Lie face down on the floor with your arms extended forward. Simultaneously lift your arms, chest, and legs off the floor, engaging your lower back muscles. Hold briefly at the top and then slowly lower back down.

Mountain Climbers

Start in a plank position. Bring one knee towards your chest, then quickly switch legs, as if you are running in place. Keep your core engaged and your hips stable.

Single-Leg Glute Bridge (alternating legs)

Lie on your back with one knee bent and foot flat on the floor. Extend the other leg straight up towards the ceiling. Engage your glutes and lift your hips off the floor until your body forms a straight line from your shoulders to your knee. Hold briefly at the top and then slowly lower back down. Repeat on the other leg.