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
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