| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| Cat cow | 10 | 1 of 3 | |
| lying IR/ER twists | 10 | 2 of 3 | |
| Kneeling hip CARs | 5 | 3 of 3 | |
| Lunge clock | 3 all the way round | clock means toe points | |
| front foot elevated split squat with kettlebell | 6 | 1 of 2 | |
| Split stance raised toes kettlebell deadlift | 6 | 2 of 2 | |
| IR / ER alternate lifts in 90/90 | 10 each side | 1 of 3 | Finish with a hold with a band |
| Deep squat stretch | 30 seconds | 3 | 3 of 3 |
| Hamstring sit/stands | 10 | 3 | 3 of 3 - hands under feet |
| Front hip lying stretch with band | 1 minute each side | 3 |