Banded lateral walks x 15 each side + dynamic hamstring stretch

Position your upper back on a bench with your feet flat on the floor, roll the barbell over your hips, and drive through your heels to lift your hips upward, squeezing your glutes at the top before lowering back down with control.

Stand tall with feet hip-width apart, holding dumbbells or a barbell in front of your thighs, hinge at your hips while keeping your back flat, lower the weights toward the floor with a slight bend in your knees, then drive your hips forward to return to standing, feeling a stretch in your hamstrings throughout the movement.

Lie on your back with knees bent and feet flat. Lift your hips toward the ceiling, squeezing your glutes at the top, and lower back down.

Attach an ankle strap to a low cable, stand facing the machine, and brace your core, then extend your leg straight back in a controlled motion, squeezing your glute at the top, before slowly returning to the starting position.

Hold a dumbbell in each hand, step forward with one leg, and lower your body until both knees are at 90-degree angles, then push through the front heel to bring the back leg forward into the next lunge.

Lie on an incline bench with a dumbbell in each hand, arms extended above your chest; lower the dumbbells to chest level by bending your elbows, then press them back up to the starting position.

Stand tall with a straight back and engage your core. Hold weights at shoulder height with palms facing forward. Press the weights upward until your arms are fully extended overhead. Lower them back to shoulder height with control.

Stand in the center of a cable machine with pulleys set slightly above shoulder height. Grab the handles with a slight bend in your elbows. Step forward, engage your core, and bring your hands together in front of your chest in a wide arc. Squeeze your chest at the top, then slowly return to the starting position.

Stand tall with a dumbbell or cable handle in each hand at your sides. Keep a slight bend in your elbows and raise your arms out to the sides until they reach shoulder height. Pause briefly, then lower back down with control. Repeat.

Hold one dumbbell with both hands and lift it overhead, arms fully extended. Keep your elbows close to your head and lower the dumbbell behind your head by bending your elbows. Extend your arms back to the top.

Leg swings + ankle mobility drills

Stand with feet shoulder-width apart. Hold a barbell across your upper back or a dumbbell close to your chest. Keep your chest up and core tight. Lower your hips down and back until thighs are at least parallel to the ground. Drive through your heels to return to standing.

Stand a few feet in front of a bench, place one foot on the bench behind you, and hold dumbbells at your sides; lower your body by bending the front knee until the thigh is parallel to the ground, then push through the heel to return to the starting position.

Sit in a leg press machine, place feet shoulder-width apart on the platform, and push the weight upward, then lower with control.

Step onto a sturdy box or bench holding dumbbells at your sides. Push through your lead foot to rise fully before stepping back down.

Stand with your feet shoulder-width apart, rise onto your toes, lean your torso and knees back while keeping your body straight, lower yourself as far as comfortable, then return to the starting position with control.

Weighted Sit-ups or Cable Crunch