Lie on your back with one leg elevated on a step. Lift the opposite leg until it is even with the elevated leg. From this position lift your hips into a bridging position. Repeat 10 bridges from this position. On the 10th repetition keep your hips elevated for a count of 10 seconds. After 10 seconds, continue to keep your hips elevated and drop your foot down to tap the ground 10 times. You may follow along with the video if needed.
Standing on one foot with a band wrapped around your ankles and keeping both knees extended move the opposite leg straight back behind you, diagonally and straight out to the side. Try to keep your spin in neutral position and only use your hip for the movement. Remember to keep both knees extended during this exercise.