Keep the loop band(s) around you ankles

Face the wall, extend your hands out in front, lean forward and place your hands on the wall

(You could also chair, table, stable co-worker)

Start with your feet close together, shift your weight to your left leg. (This is the starting position)

Shift most your weight to on your left leg.

Step out wide to the side with your right foot and bring it back

Now kick your right leg back and up, then bring it back (really focus on your glutes)

Now drive your right knee forward toward the wall. (Don't hit the wall. That hurts)

That was one rep

Get some rhythm going and do 10-12 reps

Then, switch sides and do 10-12 more reps

Nice and Easy. Going for rhythm and range of motion