Cardio: 30-60 minutes uphill walk on treadmill as fast and steep as possible.
I do about 3.7 speed at a 10.0 incline.
Hamstring Scoops x10
Standing Windmill Stretch x3/side
Banded Lateral Walk 2x20/way
Banded Glute Bridge 3x10 second iso hold to 10 reps
Bodyweight Glute Bridge x10
Barbell or Heavy DB Hip Thrust x15,12,10 (1st set: 15, 2nd set: 12, 3rd set: 10) - heavier each set
Dumbbell RDL x10
Rack Hold Deep Squat x10
Triset Set x3:
Straight Leg Reverse Crunch x10
Bent Leg Sit Up Reach x10
Modified V Up x10