Paradigm

Warm-up: 2 Times Through

30 Jumping Jacks

1:00 Plank

Wall Hamstring Hip Mobility

Down Dog to Runner's Lunge & Twist

20 Squats


Option 1 > 3 Months

5 - 10 - 15 - 20 - 20 - 15 - 10 - 5

Box Jumps or Box Step-ups (Box Height 12"- 18")

Y-T-Cobras

Glute Bridges


Option 2 < 3 Months

5 - 10 - 15 - 20 - 15 - 10 - 5

Box Jumps or Box Step-ups (Box Height 12" - 18")

Y-T-Cobras

Glute Bridges


Option 3 < 1 Month

5 - 10 - 15 - 10 - 5

Box Jumps or Box Step-ups (Box Height 3" - 12")

Y-T-Cobras

Glute Bridges


Cool Down:

Down Dog and Child's Pose

Scorpion Stretches

3 Sets of 30 Seconds Each Lower Back and Piriformis Stretches

QL Stretch


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