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Hip hinge and calf raise: To do this exercise, start by standing in front of a wall, and take a step back, so you can place both hands flat on the wall with your arms extended. From here, press into the wall and hinge your hips back, lowering your torso towards the floor — you should feel the stretch down the back of your legs. Pause, then stand upright, bringing your arms down to your sides, and raise onto your tiptoes. Lower back down to the ground, and repeat. Standing knee drives: Starting with your hands pressed into the wall again, engage your core, thinking about sucking your belly button into your spine. Then, raise one leg up towards your torso, bending at the knee, before lowering it back to the ground. Repeat on the opposite side. Keep switching legs. Standing knee twist: Start with both hands pressed into the wall and your arms outstretched. Raise one knee and take it diagonally across your body, in line with your opposite hip if you can, before bringing it back to your starting position. Then repeat on the other side. Keep switching legs for the full 60 seconds, keeping your core engaged throughout. Knee drops: This exercise strengthens your knees and ankles. Holding onto a wall for support, lift onto your tiptoes and lower both knees a few inches towards the floor, then reverse the movement, placing your heels back on the ground. Move slowly and with control. Single-leg knee drives: This time, you’re going to stand with your back pressed against the wall. Step your feet a few inches away from the wall, and press the soles of your feet into the floor. Engage your core, and lift one leg up towards your chest, keeping a bend in your knee. As you do this, reach both hands to meet underneath your thigh, before taking them back to the wall. Keep switching legs for the entire 60 seconds.
