Mobility/Stability
Runners Stretch (in a low lunge with a thoracic reach to the sky): 30 sec each side
Toe hold standing to crouch: 15 reps
Glute bridge: 15 reps

Mains - 12 reps - 3 sets - 1min rest in between sets
Squat with a 2 sec hold
Fire Hydrants
Donkey Kicks
Reverse Lunge with single leg drive (6 per side)
Curtsy Lunge (6 per side)

Core Finisher - 2 min
X1 Bird Dogs