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10-15-minute Jog or Elliptical.
1. Walking High knees: 20 total steps
We recommend hugging the knee at its climax and holding it for about 3 seconds.
2. Squat to stand: 10 reps
3. Bird Dog: 10 reps each side
4. Lateral band walk: 10 steps each direction
5. Knee-banded quadruped hip extension: 10 reps each side
6. Fire hydrant: 10 reps each side
7. Barbell Reverse lunge: 10 reps each side w/ Barbell
8. Light-weight Kettlebell Sumo squat: 10 reps