Warm-Up Move 1: Squat Hold Pulse
The way to: Start standing with toes Just outside of hips. Squat down slowly, going as low as possible whilst torso upright. Show to starting position and then squeeze glutes. That is 1 rep.
Warm-Up Move 2: Side Plank Clamshell
The best way to: Start lying on both sides, elbow straight underneath Shoulder, legs flexed, and heels line with buttocks. Lift hips, onto forearm stacked and forward, keeping heels together and then while opening knee off from underside knee. Reduce squeezing glutes. That is one rep.