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This is an exercise I use in my warm up. It is single leg bridging on either side, I normally do 10 to 12 reps once through.
This should fire up your gluts and your lower core. It makes them start working, wakes them up and should help once you start lunging in and out of shots.
Keep your body still and stable whilst you are doing it and literally just pull your belly button back towards your spine so that is holding your lower core in position. Use your gluts to lift yourself off the floor and back down again.
I do this on a single leg each side but you can do it double leg to make it easier. If you are going to start doing this for the first time then it helps with the control to do it with two legs first. Once you become more comfortable then switch to single leg.
Remember to hold your lower core still and focus on firing up your gluts to lift off the floor and control the movement back down again. It should all be very controlled movement.
