3. Fold-Over Tabletop with Weight
Come to all fours (quadruped position) with hands directly under shoulders and knees directly under hips. Place a dumbbell behind right knee, keeping it bent. (I suggest between 2 and 5 pounds). Pulse leg up toward ceiling without letting your back move. Perform on right side for 1 minute, then change sides and repeat.
Works: Glutes, hamstrings, and lower back + slows down HR