All exercises are for 3 sets of 12 on each side, stretches are for 3 sets of 15 seconds on each side.
Stand with your head facing forward and your chest held up and out. Place your feet slightly wider than shoulder-width apart. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down towards the bench. Keep your head facing forward as your upper body bends forward a bit. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.
Sitting on the floor, extend one leg straight out in front of you. Tighten your quad and then slowly raise your leg up off the floor 6-12 inches off the floor before slowly lowering it. Repeat all exercises on one side then switch.
Stand with your legs wider than shoulder-width apart. Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up, pushing your butt out. Make sure your right knee does not go past your right toes. Return slowly to the middle by pushing back up from your right foot. Repeat all exercises on one side then switch.
With your lower back pressing firmly into the floor and your abs tight, bring your legs to a 90 degree bend. Alternate tapping one toe towards the ground, return to starting position, and tap the other toe towards the ground. Do not let your lower back come up off the floor. Alternate each leg back and forth.
Start off sitting on the floor with one foot extended out in front of you, toes pointed towards the ceiling, and the other leg bent inwards against the opposite leg’s inner thigh. Slowly lean forward and reach for your extended ankle until you feel a stretch in your hamstring. Make sure your back is straight throughout the movement. Hold this position for 15 seconds and then repeat on the opposite leg.
Seated upright, bend your knees so that the bottoms of each foot touch. Place your palms or elbows at the bend of your knee and gently press down toward the ground. As you press, bend forward at the hip so that your chest is closer to your legs. Hold this stretch for 15 seconds.