A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form for 45 sec.

With a lighter weight (Body weight is acceptable) perform as many squats as you can with proper form with a heel lift placed under your heels for 45 sec. 3x

Hinge forward making sure your back is braced properly. Drive your knees back and your hips forward lifting the weight off of the ground. Perform 3 sets of 10 reps, 8 reps, and 6 reps.

Perform a lunge while holding a weight above your head focusing on holding your arm as stable as possible. 10x both sides

Holding a weight in one hand drop down into a lunge as quickly as possible without letting your back knee touch the ground. perform as many as you can with proper form for 45 sec. both sides

Perform by standing on one leg going all the way down and up. 25x on both sides.

Low back supported with frog legs focused on lifting the chest into the air. Perform 50x