Lili

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