00:00so this first exercise is the knee to chest just take the knee and you pull it as close up
00:05to the
00:05chest you can also put it across the body like he's doing now to give different exercises number
00:11two is going to be the ankle over the knee so you take your ankle put it over the opposite
00:16knee
00:17just like that and then you can also bring the other leg down towards your chest so you're kind
00:22of doing like a figure eight almost or a pretzel with your knee you want to do this slow and
00:27very
00:27methodical just like that knee to the chest ankle over the other knee in this last one if you're a
00:34little gutsy is super simple it's just a glute bridge you tighten up your glutes or your butt
00:40and you tilt up like that
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