Captain Morgan (Lv 1)
Stand with feet together. Lift one foot off of the ground and raise it until thigh is parallel to the floor or higher.
Keeping your leg elevated, extend your arms out to your sides for extra balance.
Hold this position for a set period of time without letting your raised foot touch the ground, then repeat on the opposite leg.
This Captain Morgan's exercise is a great way to build hip strength as well as enhance your mind-body connection to improve coordination. Initially the challenge is to hold the position and keep still, but as you master that, the challenge then becomes keeping your knee up as long as possible.
Adding moves like this to your workout can improve your coordination and agility; both athletes and seniors can benefit from this kind of training.