Start on all fours, supporting your weight on hands and knees. Keeping your right knee bent at a 90 degree angle, lift your right leg up until you feel your right glute engage.

Flex your foot, and slowly pulse the foot toward the sky by squeezing your glute. Do not move the torso at all, the motion is just in the hip joint.

Return your leg to the starting position. Repeat the exercise according to the training plan then switch legs.

Lie down on your back. Support your weight with one foot on the ground. This leg is bent at a sharp angle. The other leg is fully extended.

Using the strength of your glutes and lower back, lift up your hips while supporting your weight with the whole foot on the ground. Lift your hips as high as you can. The extended leg follows the supporting leg. In this position the extended leg is parallel with the thigh of the supporting leg.

Support your body weight with your shoulder blades, arms and feet. The glutes and lower back muscles are in contraction. Drop your hips into the starting position. Repeat the exercise according to the training plan then switch supporting leg.

Stand straight with your feet facing forward, slightly open outwards and apart a little wider than the shoulders.

Drive your hips back to a half squat and using your legs strength, jump straight up in the air as high as you can.

After the jump, when you touch the ground, immediately go down into a half squat and jump again. Repeat the exercise according to the training plan.

Place your hands past shoulder width apart, with your body near the bench. Extend your legs in front of you with your heels on the ground.

Bend your elbows and slowly lower your torso until your upper arms are parallel with the ground.

Powerfully contract your triceps and return up to starting position. Repeat the exercise according to the training plan.

Sit down and lean back your torso, put your hands on the ground for support. Lift your legs a few inches off the ground.

Lift your legs as high as you can. Hold the contraction for a second.

Slowly draw your legs down to the starting position. Repeat the exercise according to the training plan.

Get into a prone position on the ground, supporting your weight on your toes and your forearms. Your arms are bent and form a 45 degree angle. Your legs must be straight and slightly apart. Form a straight line with your body.

Voluntarily contract the muscles of your torso. Keep this position for as long as it is written in the training plan.

Begin in an athletic position with your knees bent, your feet shoulder width apart, and your arms bent and at your sides. Flex the hip and bring your right knee up toward your belly button.

As the right leg comes down, bring the left knee up. Alternate lifting the knees high as you jog in place.