Squat Warm Up 

5-10 minutes Rower, Jump Rope, Stairs, Bike, Light Jog, Jumping Jacks 

*Shoes Off*

Calf Raise x20 

Wall Leaning Toe Raise x20  

Cat Cow x5 -10 

Glute Bridge x5 -10

T-Spine Rotation x5 each

½ Kneeling Hip Mobility x5 each

World’s Greatest Stretch x5 each 

Split Squat x5 each

Lateral Squat x5 each

Sumo Squat w/ Pause x5

Lateral Band Walk x20 each

Band Resisted Squat x10-15

Barbell Squat x5 -10

V-Up x10

Leg Raise x10

Barbell Squat x5 -10 

Box Jump x5 

V-Up x10

Superman x10

Bonus Ankle Mobility: 

Band Resisted Ankle Mobility 

KB or Plate Ankle Mobility 

Tibia Mobility 

Bonus Hip Mobility: 

KB Hip Mobility 

12 Minute Hip Routine 

5 Minute Banded Hip Mobility