Leg & Core

5 min warmup (treadmill walk / jump rope) Stretch Prep (general FR and Stretch plan) focus on Lower body stretch - See Stretch Video 

Band Walks

lateral/ front to backwards

Plank Rockers

Swiss Ball Knee Driver 

Glute Bridge

(band) / SL as well /  Bench in gym 

Circuit 1

Squat to Back Lunge

1-2 reps with 3 deep breaths

3 pt Lunge

20 seconds

Bicycles

12 reps

Circuit 2

BB Back Squats

1-2 reps with 3 deep breaths

Back Lunge to Balance

20 seconds

Bench Leg Lowers

12 reps

Sumo Squats

12 reps

Circuit 3

RDL

1-2 reps with 3 deep breaths

Step Downs

20 seconds

Jump Squats

12 reps

Side Plank

20 seconds

Groin Slides

12 reps