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
Banded Glute Bridge x10
Barbell Hip Thrust x15,12,10 heavier each set
Barbell Romanian Deadlift x10
Rack Hold Deep Squat x10
Hanging Leg Raise x20
Swiss Ball Crunch x10