• Sled x 2min (any variation)

• Wall calf stretch: 30sec / side
  *Activate anterior tibialis (muscle on front, just outside of shin) on stretching leg throughout hold

• Wall anterior tibialis raise: 10 reps with 3sec pause at top in maximal contraction

• SKIP FOR NOW; Front foot elevated split squat stretch: 30sec / side
  *Activate rear glute as if lifting back knee from behind (should open hip flexor); keep hips squared forward

• Single-leg balance: 90sec / leg

• Baby squats (top 1/4 of squat, done slowly and smoothly): 20x

• Weighted butterfly: 20lbs DB’s x 1min (once able to relax, actively engage glutes to pull knees toward floor)

• SKIP FOR NOW; Goblet squat: 10lbs x 1min in deepest position only (stay active in keeping your chest high and knees out)

EMOM: 6 sets

1 round =

• Single-leg calf raise: 2 per leg + 3sec stretch (complete all reps and hold on first side before switching legs)

• Standing side leg raise: 3 per leg (complete all reps on first side before switching legs)
  *Can keep fingertips lightly on a wall to help with balance if needed, but keep the pressure minimal

EMOM: 10 sets

*EMOM = Every minute on the minute. Interval timer apps will usually have an EMOM setting that will beep every minute to start the next set. Or just use a stopwatch and keep an eye to start each set right at the top of each minute.

1 set =

• Glute squats: bodyweight: 4x

• Bench knee raises: 5x

EMOM: 5 sets

1 set =

• Replace Step-ups with single-leg touchdowns (note: watch full video before beginning): 5 reps per leg (start at 1 plate, but can increase to 2 if you feel connection to creating tension at the foot and hip to minimize knee pressure)

EMOM: 5 sets

1 set =

• Elevated pike stretch: 15lbs x 3 + 5sec hold
  *Pause briefly in the stretch on the first 4 reps and stand all the way up between reps

EMOM: 8 sets

1 set =

• Single-leg hinge (each set will only be on one leg; alternate legs on each set to get 4 sets each): 2x (1 touch with each hand)

• Goblet squat: 10lbs x 1min in deepest position only (as in warm-up, stay active in maintaining posture and opening hips)

• Weighted butterfly: 25lbs DB’s x 1min (once able to relax, actively engage glutes to pull knees toward floor)

• Wall couch stretch: 30sec / side

• Walk: 5min