Banded lateral walks x 15 each side + dynamic hamstring stretch

Stand with your feet hip-width apart, holding a dumbbell in each hand in front of your thighs. Keep your back straight and shoulders back. With a slight bend in your knees, hinge at your hips and lower the dumbbells down the front of your legs until you feel a stretch in your hamstrings. Keep the weights close to your body. Push your hips forward to return to standing. Maintain a controlled movement throughout.

With your upper back resting on a bench and a barbell on your hips, thrust your hips upward by squeezing your glutes, then lower back down.

Stand facing away from a bench and place one foot behind you on the bench. Hold a dumbbell in each hand at your sides. Keep your front knee slightly bent and your back straight. Hinge at your hips, pushing them back while lowering the dumbbells down the front of your standing leg until you feel a stretch in your hamstring. Keep the weights close to your leg. Drive your hips forward to return to standing. Repeat on both sides.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a resistance band around your thighs, just above your knees. Lift your hips into a bridge position, keeping your core engaged. While holding the bridge, lift one knee toward your chest, then lower it back down and switch to the other leg. Alternate legs in a marching motion, keeping tension on the band and your hips lifted throughout.

Stand facing away from a cable machine with the cable set at the lowest position. Straddle the cable and grab the handle with both hands, arms extended between your legs. Keep your feet shoulder-width apart and your knees slightly bent. Hinge at your hips, pushing your hips back while keeping your back straight, and allow the cable to pull your hands through your legs. Once you feel a stretch in your hamstrings, drive your hips forward to return to the starting position, squeezing your glutes at the top. Repeat for the desired number of reps.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at your hips, lowering your torso until it's almost parallel to the floor. Keep your back straight and core engaged. Let the dumbbells hang at arm's length in front of you. Pull the dumbbells towards your hips, squeezing your shoulder blades together at the top of the movement. Lower the weights back to the starting position with control. Repeat for the desired number of reps.

Lie on a bench with dumbbells in each hand. Open your arms wide with a slight elbow bend, then bring the weights back together above your chest.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand or using a cable machine. If using dumbbells, hinge at your hips and bend your knees slightly, keeping your back straight. Let the dumbbells hang down in front of you. If using cables, stand in the middle of the cable machine with the cables set at shoulder height. In both cases, with a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground, squeezing your shoulder blades together. Lower the weights back to the starting position with control. Repeat for the desired number of reps.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing forward. Keep your elbows close to your torso. Curl one dumbbell up towards your shoulder while rotating your wrist so that your palm faces your shoulder at the top of the movement. Lower the dumbbell back to the starting position and then repeat with the other arm. Alternate between arms for the desired number of reps, maintaining a controlled motion throughout.

Stand with your feet shoulder-width apart, holding a barbell or EZ-bar with both hands, palms facing up. Keep your elbows close to your torso and your back straight. Curl the barbell up towards your shoulders, squeezing your biceps at the top of the movement. Lower the barbell back to the starting position with control. Ensure that your elbows remain stationary throughout the exercise. Repeat for the desired number of reps.

Bear Crawl Hold with Shoulder Taps

Leg swings + ankle mobility drills

Hold a barbell at your collarbone with elbows high. Sit back into a squat, keeping your chest upright. Drive through heels to stand back up.

Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides. Step back with one foot into a reverse lunge, lowering your back knee toward the ground while keeping your front knee aligned over your ankle. Push through your front heel to return to standing. Immediately step forward with the same leg into a forward lunge, lowering your back knee again. Push through your front heel to return to standing. Alternate legs for the desired number of reps, maintaining control and proper form throughout.

Stand behind a sled with your feet shoulder-width apart. Grip the handles firmly and engage your core. Lean slightly forward and push the sled forward using your legs, driving through your heels. Keep your body low and maintain a steady pace as you push the sled for a set distance or time.

Stand with your feet shoulder-width apart, holding a dumbbell or kettlebell close to your chest with both hands. Elevate your heels on a small platform or weight plates. Squat down by bending your knees and pushing your hips back, keeping your chest up and back straight. Lower yourself until your thighs are parallel to the ground or lower, then push through your heels to return to the starting position. Repeat for the desired number of reps.

Stand in front of a sturdy bench or step, holding a dumbbell in each hand at your sides. Place one foot on the bench, ensuring your entire foot is on the surface. With a slight forward lean, push through your heel to step up onto the bench, driving your opposite knee up towards your chest. Lower yourself back down with control, keeping your weight on the heel of the foot on the bench. Alternate legs for the desired number of reps, focusing on engaging your glutes throughout the movement.

Weighted Sit-ups or Cable Crunch