Day 1

Cat Cows 2×10

T-Spine Rotation 2×10

Glute Bridge 3×10

Single Leg Raise 3×10 each

Side Lying Leg Raise 3×10 each

Bird Dog 3×10 each

Kick Back 3×10 each

Y’s 3×10 reps

1/2 Kneeling Hip Mobility 3×10

Hip 90/90 Rotation 3×10 each

F.F.E. Split Squat 3×5 each

Lateral Squat 3×5 each

Squat 3×10

Scarecrow Goalpost Prayer 3×10

Small Arm Circles 3×10 each direction

Jumping Jacks 3×25

Lateral Skater Jumps 3×10 each

Sit Ups 3×10
Stretches

1/2 Kneeling Quad Stretch 2×30 s. each

Thoracic Extension 2×30 s.

Toes Elevated Hamstring Stretch 2×30 s.
Day 2

Hip Rolls 2×5 each

Open & Closed Book 2×5 each

Push Up 3×10

High Plank 3×30 s.

Superman 3×10 .

High plank Down Dog Mountain Climbers 3×10

SL 1/4 Squat 3×10 each

SL Glute Bridge 3×10 each

Alternating Toe Touch 3×10 each

Russian Twist 3×10 each

Calf Raise 3×10

Tibialis Raises (Wall Leaning Toe Raise) 3×10

Leaning Calf Raise 3×10 each
Stretches

1/2 Kneeling Quad Stretch 2×30 s. each

Thoracic Extension 2×30 s.

Toes Elevated Hamstring Stretch 2×30 s.