WARM-UP
↻ 1 Set
No Rest
x10 Down Dog Ankle Grabs Each Side
x10 Wide Stance Hip Rockers
x10 World's Greatest Lunge Stretch
Alternating
x10 Down Dog Knee Drive Each Leg
CORE ACTIVATION
↻ 1 Set
No Rest
x1 Dynamic Core Matrix
Perform 6 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout
GLUTE ACTIVATION
↻ 1 Set
No Rest
x40 Lateral Glute Walks
20 steps each direction
x40 Forward and Backward Glute Walks
20 steps each direction
x20 Quadruped Hip Extensions Each Leg
To modify: place mini band around midfoot
UNILATERAL STRENGTH & stability
↻ 2 Sets
Rest as Needed
x6 Single Leg Supported Squats Each Leg
Controlled 4 sec. down // 4 sec. up
x20 Alternating Glute Bridge Marches
20 total reps
lower body 1
↻ 3 Sets
1:00 Rest Between Sets
x6 3-Stop Split Squats Each Leg
3 sec. hold each level. Moderate tempo back up.
x12 Gator Squats
4 sec. down // 4 sec. up. Try not to pause at bottom or top position. To modify: hold onto a light to moderately heavy weight or step through a resistance band
lower body 2
↻ 3 Sets
1:00 Rest Between Sets
x12 Gator Deadlifts
2 sec. push back // 2 sec. back up. Try not to pause at back or top position. To modify: hold onto a light to moderately heavy weight or step through a resistance band
x10 Back Elevated Bridges
4 sec. pause at top position // 4 sec. lowering
lower body isometrics
↻ 5 Sets
0:15 Rest Between Sets
x0:30 Wall Sit
HIPS & GLUTES
↻ 1 Set
No Rest
x1 10-Way Hips
Perform 8 reps each variation on one leg before switching: Lateral Leg Lifts, Clockwise Circles, Counterclockwise Circles, Forward Kick, Backward Kick, Clamshell, Knee Drive, Adductor Lift, Adductor Clockwise Circles, Adductor Counterclockwise Circles
COOL DOWN
↻ 1 Set
x0:30 Downward Facing Dog
x0:30 Deep Squat Hold
x0:20 Half Kneeling Quad Stretch Each Leg
x0:20 Figure 4 Stretch Each Leg
x0:20 Laying Hip Stretch Each Leg
x0:20 Hamstring Floss Each Leg