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 (option to band or add ankle weights)
Donkey Kicks (option to band or add ankle weights)
Reverse Lunge with single leg drive (6 per side)
Curtsy Lunge (6 per side)

Core Finisher - 2 min
X1 Dead bugs