Let's begin with the standard pushup. Assume a high plank/pushup position on the floor by positioning your palms approximately shoulder-width apart.
Then, return to the starting position by pressing your body upwards. Perform two to three sets of five to ten repetitions.
Prepare for pelvic bridges next. While lying on the earth, bend both legs.
Then, descend again. Ensure that you are not using your lower back to stand up. Perform two to three sets of five to ten repetitions.
Alternate sides and perform two to three 30-second stretches on each limb.
Squeeze the glute of your rear leg, push your hips forward, and you should feel a deep stretch through the front of your hips and quads.
The Spiderman lunge with overhead reach begins with a 30 degree forward and to the left lunge with the left leg.
Perform two to three sets of five repetitions for each leg.
Then, change positions. Perform two to three sets of five repetitions per side.
Ensure that your hips do not rotate and that your body remains rigid.