To keep things organized now that we've had several sessions with homework, I'll remove the drills we're not working on in order to keep the focus on the current ones.
The band is optional (it adds extra resistance to feel the glutes working a bit more). Focus on keeping the hip bones lifted, and tailbone slightly tucked.
2-3 rounds of 30 seconds.
Keep hips square the whole time. You don't have to get all the way to the floor; the goal is to feel the pelvic stability as the leg moves back and forth.
1-2 sets of 5 reps on each side.
Start with the lightest ankle weights or kettlebell you have, then gradually increase the weight if needed. This can also be done without weight.
2 sets of 10 reps on each side.
New cues: Push the wall away from you (to round your spine), then slowly push hands up the wall.
5-10 reps, pausing for 1-2 seconds each time your hands lift off the wall.
Engage your upper back to slowly pull the chest down toward the ground. Move slightly up and down to feel the control in the upper back.
2-3 rounds of 15-30 seconds.
The towel is important: Think of lifting your lower abs away from the towel to limit the spine's ability to cheat for the shoulders. Imagine trying to rotate the pointy part of your elbows in the direction of the floor.
Recordings are available for 30 days after the session.