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

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

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

With your feet anchored either with a bar/weight or partner, hinge forward with your hands behind your back and the only movement happening at the knee joint. You can start with an exercise ball and progress to going all the way to the floor. this exercise is as many reps as possible.

Kneeling down hinge backwards while maintaining a straight line from your knees up keeping the only movement at the knee joint. This exercise is as many reps as possible.

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