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.

Standing with knees slightly bent rotate one leg at a time internally pushing the rotation until the rest of your torso starts to move. 10x/side

Leaning against the wall raise your toes off of the ground as high as you can while keeping your heels in contact with the ground. 20x

2m of high step, 3 min of traditional

Place a band horizontally and drive your knee up into the band as fast as you can. Perform for 60 Sec.

Perform each of the following 3x. Every other step as quickly as possible. Every step with just your right foot. Every step with just your left foot. Jump up the stadium with only two feet on the seats. As safely as you can go backwards up the stairs going as quickly as you safely can.

With your feet elevated, and an exercise ball beneath your forearms extend your arms forward and then back. AMRAP.

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