| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| Lunge matrix | 10 | 1 of 3 | Warm-up 5 points, weight vest 3 |
| QL/full back release | 4 x 10 second hold each side | 1 of 3 | |
| Frog stretch with flick | 10 total | 2 of 3 | |
| 90/90 hip lift leg extensions | 5 | 3 of 3 | back and front legs each for a full set |
| calf raises in leg press | 5 | 3 | |
| side to side ankle rolls | 10 | 1 of 3 | |
| kb on balance board | 10 each side | 2 of 3 | |
| Hanging leg raises | 10 | 3 | |
| Ball rollouts | 10 | 3 | |
| Russian twist | 6 | 3 | feet on ground, keep navel stationary |
| TFL stretch and ankle flex combined | 1 minute each side | 2 of 3 | Lean weight on ankle, and point toes of back leg in |
| Crossed leg glute stretch to chest | 30 seconds | 1 of 3 | 1 of 3 |
| Hamstring sit/stands | 10 | 3 of 3 | hands under feet |