Glute Bridge

Find an open space on the floor and lie on your back, using a mat if you have one. Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees.

Tighten your abdominal and buttock muscles by pushing your low back into the ground. Raise your hips to create a straight line from your knees to your shoulders. Squeeze your core and pull your belly button back toward your spine.

Hold for 20 to 30 seconds. Lower your hips to return to the starting position.

Repeat for 12-15 reps.

Pull-apart

Grab the band in each hand. If the band is very long, let it dangle and hold onto the actual band so that there is no slack.

Stand with your feet hip-width apart. Extend your arms straight out, palms facing away from your body. Make sure there is enough tension in the band that it is a challenge to pull your arms apart, but not so much that you have to strain to do so.

Keeping your arms straight, pull the band apart until you feel the tension. Return to the starting position.

Repeat for 10 reps.

Fire Hydrant

Start on your hands and knees. Place your shoulders above your hands and your hips above your knees. Tighten your core and look down. Lift your left leg away from your body at a 45-degree angle. Keep your knee at 90 degrees. Lower your leg to starting position to complete 1 rep.

Repeat for 10-12 reps. Both legs.