Warmup #

• Prying Goblet Squat x5
• Hip Bridge x5
• Halo’s x5 each direction

Do warmup circuit 3x in this order.

Consider adding cossack squats and/or walking spiderman warmup at some point

Workout #

• KB Swings 10x10. Either 2-handed or alternating L/R each set.
• TGU 1x5 L, 1x5 R alternating L/R each set. Total = 10.

Mobility #

Do this barefoot if at all possible, otherwise in flat-soled shoes

Ankle #

• Half-kneeling dorsiflexion test
• Band distraction
• Foam roll
• Calf stretch
• Goblet Squat (Optional substitute cossack squat)
• Half-kneeling dorsiflexion test

Hip #

• Thomas test
• Band distraction
• Foam roll
• 90/90
• QL Straddle
• Half-kneeling hip flexor stretch
• Thomas test