## Warmup - 10-15 Hip Circles - 10-15 Leg Swings (forward-backward) - 10-15 Leg Swings (left-right) ## A - 10 Single Leg RDL - 10 Deep Split Squat - 30 sec Seated Pancake - 30 sec 90-90 Lean ## B - 15 Standing Kick - 20 Wide Squats - 30 sec Runners Lunge - 30 sec Butterfly ## C - 10 90-90 Switch - 30 sec Standing Pancake - 30 sec Figure Four - 30 sec Hip Flexor Stretch ## D - 30 Elephant Walks - 30 sec Couch Stretch - 30 sec Seated Hamstring - 30 sec Cobra ## E - 60 sec Duck Walk - 10 Standing Pancake Good Morning - 10 90-90 Extensions - Hip thrust from position - 30 sec Squat ## F - 10 Cossack Squat - 10 Hip Circles - 30 Horse Stance Stretch - Hannah does this! - 30 sec Standing Pike