WARM UP
Jog - 30 secs
Forwards and backwards lunges - 5 each side
Jog - 30 secs
Double step rotation - 5 each side
Side step and reach - 8 each side
Down dog to pigeon - 4 each side
90/90 hip flow - 10
ACTIVATION
Glute bridges - 12
Banded pull aparts - 10
2 sets
CONDITIONING
Crawl push - 8
Sprinter lunge - 8 each side
Single leg reach - 5 each side
3 sets back to back, no rest
STRENGTH
Deadlifts - 15
Curtsy lunges - 8 each side
Chest press - 10-12
Rest 60 secs
3 sets
Squat reverse row - 12-15
Banded row - 10-12
Shoulder touch plank - 20
Rest 60 secs
3 sets