Start standing with back against a pole or&nbsp;wall, then slide down and walk feet out into&nbsp;squat position&nbsp;until knees are bent&nbsp;90-degrees. Lift right leg&nbsp;so it's almost parallel to left&nbsp;thigh, foot flexed, remembering to breathe (as shown). Hold for 15 seconds; release&nbsp;and repeat on other side for one rep. Do 4 reps.

Start standing with feet about hip-width apart, then lower into squat position, elbows bent 90 degrees, hands in fists at chest level (as shown).

Jump, driving hips forward and swinging arms back,&nbsp;bending knees&nbsp;to bring feet behind you until toes touch hands (as shown). Land in squat position. Do 10-15 reps.

Kneel with left leg turned out,&nbsp;almost sitting on left heel, fingertips on ground in front of you for support, right leg extended&nbsp;to side,&nbsp;heel resting on ground, foot flexed,&nbsp;toes pointing upward; keeping spine neutral and hinging forward slightly from hips,&nbsp;abs engaged (as shown).

Rotate right leg forward 45-degrees, keeping foot flexed (as shown), then&nbsp;return to start. Do 10-15 reps. Switch side; repeat.

Lie flat on stomach,&nbsp;left ear on ground, legs slightly wider than hip-width apart, arms extended straight out from shoulders, palms&nbsp;on ground (as shown).

Lift right leg from hip, bend right knee and place right foot on ground behind you as close to left leg as possible,&nbsp;trying not to move&nbsp;chest and arms (as shown). Return to start, then repeat on opposite side for one rep. Do 10-15 reps.

Consider this your routine revamp for the week. Like last Monday, these sets of antagonistic movement patterns, or types of motions, become powerfully complementary when teamed up.These sets of isometric/plyometric and internal/external rotation pairings breed stability andmobility, which are essential to a balanced, well-functioning body. "Isometric moves are static and help build strength and stability around a joint, which preps the body for the more explosive nature of plyometric training," says Lisa Wheeler, senior creative manager for group fitness, who co-designed these key movement groupings with her Equinox counterpart Lashaun Dale, "Training internal rotation and external rotation together not only improves the balance between hip mobility and a healthy back, but also helps you become aware of other movement imbalances that inhibit a healthy range of motion."Click through the slideshow above to see Jacquelyn Umof, LA-based Equinox group fitness instructor, model the moves. Do 3 sets of the indicated reps alternating moves in each pair. Come back each Monday for the next 2 weeks for a new set of pairings.Want more magic movement pairs?<a href=/articles/2012/04/the-balanced-body-movement-pairs>Try push/pull and compression/expansion.</a>

Week 2: movement pairs

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