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Date
WARM-UP
1x
QUADRUPED
HIP-CIRCLES (FORWARD)
1
10/e
...
...
QUADRUPED
HIP-CIRCLES (REVERSE)
2
10/e
...
...
QUADRUPED
BIRD DOG
3
6-8/e
...
...
SUPINE
SL LEG RAISE
4
10-12/e
...
...
SUPINE
HK PULL W/ ANKLE CIRCLES
5
8/e
...
...
SUPINE
PRETZEL (HOLD)
6
(:30)/e
...
...
BALANCE-PAD
ADDUCTION
7
8-12
...
...
BAND-RESISTED
ROW-TO-SQUAT
8
6
...
...
BAND-RESISTED
TKE/QUAD EXTENSION
9
12/e
...
...
BAND-RESISTED
LATERAL LOW-WALK
10
4-5/e
...
...
MINI-BAND
SUMO ALT. LEG RAISE
11
8/e
...
...
MINI-BAND
GLUTE BRIDGE ABDUCTION
12
12-15
PRE-GEN
1x
FOAM-ROLL
GLUTES
1
(:30)/e
...
...
FOAM-ROLL
IT-BAND
2
(:30)/e
...
...
FOAM-ROLL
VMO/TEAR-DROP
3
(:30)/e
Warm Up
Warm Up
Warm Up
Warm Up
1
Warm Up
Warm Up
Warm Up
Workout
Warm Up
1
Warm Up
Warm Up
Warm Up
Cool Down
Warm Up
1
Warm Up
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