1 Round x 30-60 seconds each leg Couch Stretch *The goal is to have rear shin vertical against wall, not on the lip or ledge of couch/bench* 1 Round x 30-60 seconds total Loaded Butterfly *Use a plate or db on each side of leg. You should have back against wall* 1 Round x 30-60 Seconds total 90/90 Shinbox *Move back and forth during the duration of the time* If 30 seconds is too extreme: break it up however possible. The goal is to perform at 30 seconds without pain!

Side Lunge

3 x 6

DB Seated Goodmorning

3 x 10

Single Leg Glute Bridge

2 x 12

Side Lying Hip Raise

2 x 12

1 Round x 60 seconds total for both legs Elephant Walk *Watch video on how to progress exercise* 1 Round x 30-60 seconds total each side Bretzel 1.0 *watch video for details* 1 Round x 30-60 Seconds total Frog Stretch *Try to progress hips closer to ground* If 30 seconds is too extreme: break it up however possible. The goal is to perform at 30 seconds without pain!

Assisted Single Leg R.D.L.

3 x 6

Heels Elevated Goblet Squat

3 x 10

Modified Copenhagen plank

2 x 30

Banded Reverse Squat

2 x MAX