Copenhagen Planks
These will be challenging, so pick an option where you're able to do at least 15 seconds at a time.

Options: perform on ankles/feet --> perform on inside knee --> place lower leg on the ground.

Clamshells
For this movement, it's more about control and less about how many you can do in one set.

Options: sub with Side Plank Hip Lifts.

Lateral Step-overs
Pick an option that is challenging.

🤰 perform without weight or weighted and step over a lower object, like a stool.
No Equipment? Step laterally over, but not onto something around knee height holding weight.
Equipment: barbell, dumbbell(s), kettlebell(s), backpack / box, stool, chair.

Lateral Lunge + High-pull
Pick an option that prioritizes range of motion first. We'd rather you go lighter and lower than heavier and only half way.

Options: only go as low as comfortable on the Lateral Lunge.
🤰 option to perform bodyweight Lateral Lunges.
Equipment: single weight like dumbbell, kettlebell, backpack, or jug of water.

✅ Something to elevate your leg on for Copenhagen Planks. Might need a cushion if you're on your knee.
✅ Something to step on or over.
✅ Weight for Lateral Lunge + High-Pull