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0:34 HIP CARS - Both Sides
- Setup 4 pt position
- Maintain a neutral spine
- Pull left hip up & forward
- Push leg out to the side
- Rotate leg back and up
- Heel towards the ceiling
- Then, pull leg back to starting position
- Repeat In opposite direction
- 3x each side

1:37 90/90 - Both Sides
- Sit into 90/90 position
- Press trail hand behind you for upright support
- Square your torso in front
- Flex heels up
- Pointing toes
- Control hip rotation
- Lean forward
- Inhale down
- Feel hip rotation stretch
- Come back up
- Exhale up

2:35 Activation Cable Kickback
- 10-15 reps each side
- Use hands to stabilize in front of you
- Slight bend in legs
- Lift back working leg
- Exhale up
- Maintain a soft bent knee
- Control back down
- Inhale down
- Maintain a neutral back

4:08 Single-Leg Romanian Deadlift
- 3 Sets x 8-12 Reps
- Use an appropriate weight
- Plant back foot behind you
- Lower body down weighing front leg
- Maintain a neutral spine
- Lift up & through
- Exhale up
- Stepping back leg beside you
- Control back down
- Indole down
- Tap down & Lift back up

5:24 Dumbbell Hip Thrusts
- 3 Sets x 8-12 reps
- Come down to base of shoulder blades
- Use arms to find foot position
- Drive through your feet
- Squeezing glutes
- Hold dumbbell across hips
- Control hips down
- Inhale down
- Drive hips back up with your glutes
- Exhale up
- Roll dumbbell slightly forward as you come up

6:30 Bulgarian Split Squat
- 3 Sets 8-12 reps
- Set front foot with knee right above it
- Use low enough surface for back leg
- Grab dumbbells
- Start at the bottom while leaning forward
- Drive upwards
- Exhale up
- Control down to low squat position
- Inhale down

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