• Cat Cow - 2x10 

• Chest Opener with Band - 3x10 sec holds

• Standing Hip Flexor - 30 sec each side 

Activation (Glute)

• Banded Side Steps – 3x20

• Quadruped Hip Extension – 3x12, each side 

Strength (higher rep, moderate weight)

• Knee Push ups - 3x10

• Barbell or DB Row - 3x15

• Lateral Raises - 3x12

• Tricep Kickbacks - 3x15

Core 

• Bird Dog  - 3x12

• Side leg toe touch - 3x10, each side