Warm up:
30 seconds of:
Backward lunges
Walkouts
High knees
3-4 rounds
Activation exercises:
8-10 repetitions of:
Bird dog
Cat/cow
Fire hydrant
Leg up and down at the back
Preparatory stretches:
Downward dog into Childs pose
Weights:
3-4 sets of:
8 repetitions of barbell backward lunges
20 repetitions of dumbbell strict press
8-10 repetitions of side and front raises
Stretches:
Hold 20-30 seconds of each stretch
