| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| Lunge matrix | 10 | 1 of 3 | Warm-up 5 points, weight vest 3 |
| Open book Thoracic rotations | 10 | 1 of 3 | |
| QL/full back release | 4 x 10 second hold each side | 2 of 3 | |
| Cat cow | 10 | 3 of 3 | |
| Kneeling hip CARs | 5 | 1 of 3 | |
| 90/90 hip lift leg extensions | 5 | 2 of 3 | back and front legs each for a full set |
| Frog stretch with flick | 10 total | 3 of 3 | |
| Crossed single leg squat | 10 | 1 of 3 | |
| Kneeling kettlebell overhead and dip | 10 | 2 of 3 | |
| Hanging leg raises | 10 | 3 | |
| Ball rollouts | 10 | 3 | |
| Crossed leg glute stretch to chest | 30 seconds | 1 of 3 | 1 of 3 |
| TFL stretch and ankle flex combined | 1 minute each side | 2 of 3 | Lean weight on ankle, and point toes of back leg in |
| Hamstring sit/stands | 10 | 3 of 3 | hands under feet |