Exercise Bike - 1 set x 3-5min easy pace Dynamic Hip Flexor Stretch - 30sec/side Mini Band Glute Bridge - 1 set x 10 Glute Side Circle - 5 each direction/side Cross Leg Stretch - 1 set x 30sec-1min/side Body Weight Squat - 1 set x 8-10 Superband Monster Walk - 1 set x 10/side Rest 30 sec between sets Dynamic Hip Flexor Stretch 1. When you're doing this mobility exercise, you'll want to ease into and then back out of it and repeat slowly as to not over stretched of have the muscles contract. 2. Kneel on a mat and bring your right knee up so the bottom of your foot is on the floor and extend your left leg out behind you so the top of your foot is on the floor. 3. Shift your weight forward until you feel a stretch in your hip. Hold for 15 seconds. 4. Once you're done one side, repeat it on the other. Mini Band Glute Bridge 1. Start by placing the Mini Band around your knees, and lying on your back with feet planted flatly on the floor. 2. While keeping tension on the band, drive your hips up towards the ceiling, while squeezing your glutes. 3. Slowly return to the start position and repeat. Glute Side Circle 1) When performing this exercise, isolate the movement to your hip as best as possible. 2) Start in 4-point position. Hands underneath shoulder, knees underneath hips. 3) Leg comes out to the side and draw a large circle keeping your tummy tight. 4) Then switch direction. 5) Alternate to the other side. Cross Leg Stretch 1.Lie on your back, cross your leg, with the ankle touching the knee. Arms straight out to the sides at shoulder height. 2.Drop the foot then grab the knee with one hand. 3.Pull the knee towards the floor, until you feel the stretch on the thighs. 4.Hold for a duration of time. Return to starting position and switch. Body Weight Squat 1) When performing the squat, let your body weight shift back into your heels as you sit your hips back. 2) Keep your knees as far back behind your toes as possible. 3) Keep your chest up and back held in neutral position or with a slight arch. 4) Prevent yourself collapsing forward as you perform a squat. 5) Make sure your toes, knees, and hips are all in line as you squat back. Superband Monster Walk 1.Place both feet inside the resistance band, creating tension on both legs, hands pulling the band. 2.Take short steps sideward alternating your left and right foot. 3.After several steps, do just the opposite side bringing you back to where you started. 4.Repeat.

Split Squat for Glutes

8, 10, 12

Romanian Deadlift

8, 10, 12

Rope Pull Through

10, 12, 15

Glute Medius Kickback

12, 15, 20

Machine Seated Calf Raise

12, 15, 20

Mini Band Bicycle Crunch

2 x 20

Starfish Crunch

2 x 20

Plate Russian Twist

2 x 12

Cobra Modified

1 x 1:00

Walking - 1 set x 5 min, brisk walk 5 min Upper Back Foam Roll - 1 set x 10-20 rolls Side Lying Thoracic Rotation - 1 set x 8/side Wall Pec Stretch - 1 set x 30sec-1min per side Superband Pull Apart - 1 set x 8-10reps Rest 30 sec between sets Upper Back Foam Roll 1.Lie with your back on a foam roller. Roller should be positioned at the tops of your shoulder blades. 2. Give yourself a big hug 3.Lift your hips off the ground and pull downwards, bringing your but close to your feet. 4.Roll upwards. 5.Repeat. Side Lying Thoracic Rotation 1. When performing this exercise, your lower body will anchor your torso. From there, you're going to rotate your chest open and repeat. 2. Begin by lying on your side, crossing one leg over the other and bending the upper leg to 90 degrees. 3. Extend both arms at your side straight away from your body. 4. Start the movement by looking back over your shoulder and rotating your top arm towards your backside. 5. Gently attempt to bring that arm to the floor, hold momentarily and return to the start position. 6. Perform desired number of repetitions and repeat on the other side. Superband Pull Apart 1. Stand upright with arms extended straight out in front of you, holding the ends of the band with both hands. 2.Perform a reverse fly motion, moving your hands out towards your sides, keeping arms straight and parallel to the floor. 3.Return to starting position. Repeat.

DB Chest Press

8, 10, 12

DB Single Arm Row

8, 10, 12

DB Tricep Kickback

8, 10, 12

DB Curl

8, 10, 12

DB Reverse Flyes

12, 12, 15

Cycling - 1 set x 2-3min moderate pace and resistance on any exercise bike Dynamic Rear Foot Elevated Hip Flexor Stretch - 1 set x 30sec-1min/side Glute Bridge - 1 set x 10 Glute Side Circle - 10/side Body Weight Squat - 1 set x 8-10 Superband Monster Walk - 1 set x 10/side Rest 30 sec between sets Dynamic Rear Foot Elevated Hip Flexor Stretch 1. When performing this exercise, feel free to hold on to something for balance. 2. You'll also want to keep your glutes activated when you're on the active stretch part to make sure that your hip flexors are anchored and actually getting a good stretch. 3. Kneel on a mat and bring your 4. From behind you, grab your foot and pull it closer to your glutes while moving your body forward. 5. When you've completed one side, repeat it on the other. Glute Bridge 1) For this exercise, lie on your back. 2) Squeeze your glutes to lift your hips. Keep your tummy tight throughout. Glute Side Circle 1) When performing this exercise, isolate the movement to your hip as best as possible. 2) Start in 4-point position. Hands underneath shoulder, knees underneath hips. 3) Leg comes out to the side and draw a large circle keeping your tummy tight. 4) Then switch direction. 5) Alternate to the other side. Body Weight Squat 1) When performing the squat, let your body weight shift back into your heels as you sit your hips back. 2) Keep your knees as far back behind your toes as possible. 3) Keep your chest up and back held in neutral position or with a slight arch. 4) Prevent yourself collapsing forward as you perform a squat. 5) Make sure your toes, knees, and hips are all in line as you squat back. Superband Monster Walk 1.Place both feet inside the resistance band, creating tension on both legs, hands pulling the band. 2.Take short steps sideward alternating your left and right foot. 3.After several steps, do just the opposite side bringing you back to where you started. 4.Repeat.

Box Jump

1 x 5

Smith Machine Deadlift

3 x 8

DB Step Up

3 x 12

Smith Machine Bench Hip Bridge

3 x 12

Hanging Tower Knee Raise

3 x 15

Smith Machine Calf Raise

3 x 20

Static Rear Foot Elevated Hip Flexor Stretch

1 x 1 @ 1:00

Walking - 1 set x incline 5min Overhead Mobility - Foam Roller - 2min Band Lat Stretch - 1 set x 30sec/side SuperBand Dislocates - 30 sec each, use a light band and don't force it SuperBand Dislocates 1. Stand with your hands wider than shoulder-width apart with light tension on the band throughout the entire movement. 2. Reach your arms overhead, and back towards your hips. 3. Slowly return to the start position, in reverse. 4. You can grip the band narrower to make it more challenging.

DB Shoulder Press

8, 10, 12

Lat Machine Reverse Grip

8, 10, 12

Single Arm Dumbbell Overhead Tricep Extension

10, 12, 12

DB Hammer Curls

10, 12, 12

DB Lateral Raises

12, 12, 15

Walking - 5 min brisk pace, warmup High Knees - 20 sec take short breaks between drills if needed Butt Kick - 20 sec take short breaks between drills if needed Cossack Squat - 20 sec take short breaks between drills if needed High Knee Skipping - 20 sec take short breaks between drills if needed High Knees 1) Bring your knees to your hands rather than your hands to your knees. 2) Do the desired number of repetitions Butt Kick 1. Stand with your legs shoulder-width apart. Your arms should be bent. 2. Flex the right knee and kick your right heel up toward your glutes. Bring the right foot back down. 3. Try to keep your knees in line with your body as best as you can. 4. As the right leg comes down, flex your left knee and kick your left foot up toward your glutes. 5. Repeat. Cossack Squat 1.For this exercise, keep one leg fully extended while squatting on the other. Then alternate between the two. 2. As an early progression, you can keep your hands on the ground to help get yourself balanced. 3.Assume a wide stance with your toes pointed out or essentially a sumo-squat position. 4.Slide your hips from one side to another as far as you can go while keeping the same-side heel down to the floor, your torso more or less upright, and chest proud. 5.Your outstretched, trailing leg will go straight with the heel down and toes pointed up. High Knee Skipping 1. Drive one of your knees upwards towards your chest. 2. While holding your knee in the upright position, come up onto the toes of the standing leg and do a small hop. 3. Continue by alternating legs, lifting the knee and bouncing on a single leg.

12 Rounds Running 15 sec Hard run(not a sprint but fast) Walking 60 sec light walk/stand Repeat new round