Suitcase March

3 x 12

Box SL Pogos

3 x 12

Wall Leaning Tib Ant Raise

3 x 12

DB Split Squat

3 x 10

SB Deadbugs

3 x 12

Pull-Up

3 x 6

1/2 Kneeling SA Shoulder Press

3 x 10

Barbell Deadlift

3 x 5

Eccentric SL Calf Raise

3 x 12

MB Groin Squeeze

3 x 15

SL Hamstring Bridge

3 x 12

Wall Leaning Calf Raise

3 x 12

Knee pick, to Sling Leg RDL

Box Jump

3 x 5

DB Step-up

3 x 8

Incline DB Bench Press

3 x 10

Staggered Stance RDL

3 x 10

Single arm Seated Cable Row

3 x 12

Pallof Press

3 x 12

Single leg Glute Bridge - holding knee

3 x 10

Plank Reach Out

3 x 12

Couch Stretch (Hip Flexors)

1 x 0:30

1/2 Kneeling Hamstring Stretch

1 x 0:30

Pogo Jump

3 x 20

Floating Heel Split Squat

3 x 10

Hip Hike - Step

3 x 10

Goblet Squat

3 x 10

DB Single arm Row

3 x 10

Plank Shoulder Taps

3 x 10

DB RDL

3 x 10

DB Bench Press

3 x 10

Side Plank

3 x 0:20

Couch Stretch (Hip Flexors)

1 x 0:30

1/2 Kneeling Hamstring Stretch

1 x 0:30

Pigeon Stretch

1 x 0:30