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

Superset x3:
Banded Glute Bridge x10
Barb...

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

Superset x3:

Bodyweight Glute Bridge x10...