Foam role

True stretch

Hamstring, Hip Flexor, (2 ways) quad, quadratis, low back, chest, periformis, glute medius, wall hip stretch, TFL stretch

Lunge matrix 8lbs 20 reps 3 pos. knee to over head press

Ab dolly on knee’s 12 reps 2x

Wall sweeps 12 reps

Toe raises

Bridge w/ leg drivers 2 pos. 15 reps each

Moving Stairs 2 min. 85%

12 reps 3 sets:

Pull-ups

Single legged squats on bench with plates

Incline bench chest press

Scissor abs on bench

Moving Stairs 2 min. 85%

12 reps 3 sets:

T-Bar row

Single leg hack squat

Ball chest flys

Snow shovel 24 reps