Hamstring Massage
https://www.youtube.com/watch?v=VnCv-FVyW18
SET
1
REPS
30s
WEIGHT
TEMPO
REST
Quadriceps Massage
https://www.youtube.com/watch?v=P3sISTcI3uc
SET
1
REPS
30s
WEIGHT
TEMPO
REST
Glute Massage
https://www.youtube.com/watch?v=zhUYq5R60Rk
SET
1
REPS
30s
WEIGHT
TEMPO
REST
Bretzel
https://www.youtube.com/watch?v=flHTanB_lyw
SET
2
REPS
8-10
WEIGHT
TEMPO
REST
30s
Quadruped single leg adductor stretch
https://www.youtube.com/watch?v=kdPAn9aMKFc
SET
2
REPS
8-10
WEIGHT
TEMPO
REST
30s
1-LEG RDL w/ hip rotation
https://www.youtube.com/watch?v=LxPhlfDnXu8
SET
2
REPS
8-10
WEIGHT
TEMPO
REST
30s
Glute bridge straight leg lift w/foam roller squeeze
https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET
2
REPS
16
WEIGHT
TEMPO
REST
30s
Hip flexor w/2in lift hold
https://www.youtube.com/watch?v=rHwNkh5wmI0
SET
2
REPS
10s
WEIGHT
TEMPO
REST
30s
Standing hip flexion hold / KB
https://www.youtube.com/watch?v=I_9pSaG0G-o
SET
2
REPS
10s
WEIGHT
TEMPO
REST
30s
Bird dog
https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET
3
REPS
10
WEIGHT
TEMPO
REST
30s
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10
WEIGHT
2kg
TEMPO
REST
30s
Glute Bridge March
https://www.youtube.com/watch?v=7EVaWr99dxU
SET
3
REPS
16
WEIGHT
TEMPO
REST
30s
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
3
REPS
10
WEIGHT
5kg
TEMPO
REST
60s
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
3
REPS
10
WEIGHT
TEMPO
REST
60s
PUSH-UP REGRES
https://www.youtube.com/watch?v=O4sWi0nSbLY
SET
3
REPS
10
WEIGHT
BW
TEMPO
REST
60s
PULL UP TRX / LEGS DOWN
https://www.youtube.com/watch?v=pRAV5pImSMs
SET
3
REPS
10
WEIGHT
BW
TEMPO
REST
60s