Mobility 

• 90/90 hip stretch - 20 reps 

• Pigeon pose – 1 min per side 

• Spiderman stretch with thoracic rotation – 30 sec per side 

Activation

• Banded Glute Bridges – 3x15

• Clamshells – 3x15, each side 

Strength

• Hip Thrust - 4x10

• Single-leg RDL - 3x10, each leg

• Cable Kickback - 3x12, each leg 

Core 

• Dead bug - 3x12

• Side plank w hip drop - 3x10, each side