• Sled push x 5min (alternate btw any form of push in one direction and any form of backward walking pull in the ot)

• Wall calf stretch: 30sec / side
  *Activate anterior tibialis

• Half kneeling hip flexor stretch: 30sec / side
  *Activate rear glute as if lifting back knee off the floor

• Single-leg balance: 90sec / leg

• Weighted butterfly: 20lbs DB’s x 1min (once able to relax, actively engage glutes to pull knees toward floor)

• Single-leg touchdowns: 10/leg on 2 plates

• [SKIP FOR NOW] Goblet squat: 10lbs x 3 reps x 10sec holds each in deepest position (full squat reps, not partials as in video)

3 sets of seated leg curls (both legs together):

• 0min: 50 x 11

• 3min: 50 x 11

• 6min: 50 x 11

3 sets:

Bodyweight tempo squats (keep heels down and go down only to glute stretch, not full knee bend):

• 10min: 6 reps at 525 tempo (5s down, 2s hold, 5s up; use a metronome to be exact - each rep should take exactly 12sec / 60sec for the set)

• 14min: repeat set 1

• 19min: repeat set 1

3 sets of barbell RDL:

• 27min: 95 x 14

• 31min: 95 x 15

• 36min: 95 x 16

• Wall couch stretch: 30sec / side

• Walk: 10min+