Stationary Bike

1 x 0:20

Foam Roll

1 x 5:00

mobility hips w stick

2 rounds @ 10 movements deep squat ( frog pose ) 90 90 wide stand rotation hipopener splitsquat internal rotation side lunge hipopener

rotation w straight legs

2 x 10

windmill rotation new

2 x 10

Jog

1 x 10:00

Foam Roll

1 x 5:00

mobility hips w stick

1 round @ 10 movements

Circuit hip prep

1 rounds @ 10 movements

rotation w straight legs

2 x 10

Copenhagen Plank

2 x 0:20

hipflexor bench

2 x 5

deep squat hops

3 x 30

pogos

3 x 20

deep lunge hop switches with stick

3 x 20

shoulder external rotation with band

3 x 12

medball extensive overhead throws

3 x 20

deep tier plyo push ups

3 x 12

Stationary Bike

1 x 10:00

Circuit hip prep

2 rounds @ 10 movements

Cossack Squat

2 x 10

SL rdl reach bodyweight

2 x 10

db crossover squat

2 x 10

SL skater movements slider

2 x 3

SA SL RDL

2 x 12

KB sumo squat

2 x 10

SL lateral hops

2 x 20

hops

2 x 20

Dead Hang

2 x 0:45

DB Farmer's Walk

2 x 30

swiss ball stir the pot

2 x 10