Mobility/Stability
Figure 4 internal rotation stretch
90-90 hip waves
Garland squat with alternating arm reach

Mains - 3 sets - 30 sec rest
A1 - 1 ½ Squat - 12 reps

Superset 1 - 3 sets - 30 sec rest
C1 Bench or chair step ups (6 per side)
C2 “Around the world” lunges (10 around the worlds)

Superset 2 - 3 sets - 15 reps - 30 sec rest
D1 Glute bridge with pause at the top
D2 Glute bridge march

Core Finisher - 3 min
X1 plank rotation (every 30 sec; rotate side-front-side)