Catchy Title

Warm-up:

Leg Swings (10 Right + 10 Left) x 3

Lateral Leg Swings (10 R + 10 Left) x 3

Dynamic Side Lunges (5 R + 5L)

Single-Leg Deadlift to Knee Grab (5 R + 5L)

20 Good Mornings 15/25

Then complete one of the following options-

Option 1 > 3 Months

5 Rounds for Perfection:

20 Box Jumps

20 Situps

20 Y-T-Cobra Floor or Stability Ball

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Option 2 < 3 Months

3-4 Rounds for Perfection:

20 Box Jumps

20 Situps

20 Y-T-Cobra Floor or Stability Ball

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Option 3 < 1 Month

3-4 Rounds for Perfection:

10 Box Jumps

10 Situps

10 Y-T-Cobra Floor or Stability Ball

10 Piri Glute Bridges R

10 Piri Glute Bridges L

Cool Down:

20 Good Mornings 15/25

Down Dog with Calf Stretch

Post thoughts to comments

Injury is inevitable when you are actively enjoying life. How you recover from injuries is completely up to you. Proper exercise before and after will greatly decrease the risk as well as the recovery! And no, they didn't get hurt at Community Fit.