| Exercise | Sets | Reps | Video Link | Notes |
|---|
| A1) Hamsting slide-ins | 3 | 10 | View Video | If you can’t keep your butt off the ground the whole time, try to keep it up as you slide IN, then put it down as you push the sliders back out. |
| A2) Hollow body | 3 | 20-40s | View Video | |
| | | | |
| B1) Single leg deadlifts | 3 | 12 | View Video | |
| B2) elevated band hip thrusters | 3 | 20 | View Video | |
| B3) Internal rotations | 3 | 3, 5s holds on each side | View Video | |
| B4) hollow body crunches | 3 | 10 | View Video | If you can’t keep your lower back on the ground, bend your knees |
| | | | | |
| C1) single leg calf raise | 3 | 15 per side | View Video | Hold at top! |
| C2) wall toe taps | 3 | 15 | View Video | |
| C3) big toe raises | 2 | 30 | View Video | |
| C4) big toe band press down | 2 | 15 | View Video | |
Post-Practice or Training Stretches
