Core
uap-in-season-1-alt

A. Plank Walk

Keep shoulders, hips, and ankles in a line
Walk ten yards sideways and back, twice over (ie a total of forty yards).
In one direction lead with the hands (hand, foot, hand, foot), then back in the other direction lead with the feet.

B. Side Plank with Hip Abduction

Lift hips off the ground to come to a plank position
Lift leg as high as is comfortable keeping toes pointed forward.
Watch for internal or external rotation of the hips and avoid it.

C. Rowboat

Keep your chest up and shoulders retracted. This is not a crunch.
Move slowly with balance and control. The core should be under tension for the duration of the movement.