Start with a knee pull to the chest and then while maintaining balance perform a hinge

Bring one knee up and with both arms straight rotate over the knee that is up and then drop down into a lunge with a side bend. Repeat

As you are traveling forward, bring your opposite knee up towards your chest and try to connect with your opposite elbow. Try to maintain the down leg straight as possible.

In a square stance, perform alternating rows while having a slight rotation with the upper body but try to keep sternum forward.

Placing hands on the wall and making sure back leg is straight as possible. Lock the rest of the body down and perform a hip CAR with the leg that is up.

Grabbing a swiss ball, perform a single leg hinge bringing the ball to the floor. Maintaining stability, keeping down leg straight, rotate the swiss ball over the up leg keeping arms straight and head forward.

Using a box or a bench, have the load on the opposite side and step maintaining stability on top of the box.

With the outside foot moving, push your hands forward at the same time to activate core. Exhale hard on the push out and attempt to maintain balance.

Starting in a modified bear sit position, and sitting against the wall with back flat and tailbone as close to the wall as possible. As you bring your shoulders into flexion, do not let your fibs flare and start with arms a little wider.

Starting with elbows bent, maintaining solid tuck with pelvis, perform pushdowns maintaining tension in the triceps.

Perform a single leg hinge with a dumbbell, transition back to a neutral position, keeping leg up perform a press.

Sitting on the ground or bench, perform a twist then come back to your chest and toss the ball. Right when you catch go back to the twist with a good tempo

Nothing special here, just perform a good form incline bench press.

Putting the bench at an incline, have your chest down on the bench. Alternate a rowing pattern making sure to keep a slight pelvic tilt and keeping head still during the whole movement.

Placing a yoga block or foam roller on the wall and creating tension with your inside knee, keep a slight posterior tuck as you rotate towards the wall. Once the hands touch the wall, bring the arms overhead going into shoulder flexion.

Starting in a tall kneeling position and facing the wall, bring your arm across your body starting by having contact with the wall. Keeping arm straight lift the arm of the wall and maintaining rest of the body in a good position.

Movement 1: Dynamic hamstring stretch sets of 6 each leg. (Laying on your back, place your hand underneath your knee. Extend leg feeling stretch in hamstring, do not push to the point you where you feel it in the back of your knee.)

Movement 2: Traveling hinges sets of 6 each way. (Feet shoulder width apart, push butt back while extending hands forward feeling tension in hamstrings and glutes.)

Movement 3: Traveling lateral lunges sets of 6 each way. (Attempting to keep chest tall, do not let knee track forward over toes and keep opposite leg strait feeling tension in the adductors.)

Movement 4: Hip flexor stretch with a side bend sets of 6 each way. (In a hip flexor stretch position, bring arm from the side and find length feeling tension through obliques, lats, and shoulder rotator.) Perform movements for 5 strait minutes.

Starting with feet square, proceed to bring inside leg back like you are doing a back lunge. Once you are in that position perform a rotation, come back to the square position and take a step laterally to get more tension and perform the same pattern.

Having feet square and one hand on a chair or solid structure. As you rotate your opposite hand have your head move with your hand. This movement should be slow not fast.

Using a ramp or plates to elevate the balls of your feet. Goal is to shoot your butt back, maintain a slight knee bend and feel your hamstrings better, along with feeling the proper position of the hinge.

Getting down in a hinge position, bring your elbows up past your waist and perform tricep kickbacks for the required number of reps.

Key here is to maintain contact with the wall to feel hamstrings and abs. Sweep one leg through maintaining the contact with the wall, attempt to bring forearm to the floor and then reaching up the same hand to the ceiling going into a slight rotation.

Using a bench or box, which ever hand is on the bench you will be rowing with the opposite hand with the opposite leg up. Maintain a square pelvis and core stable.

With the rear foot elevated, make sure to keep majority of foot on the front foot. Load is in the opposite hand, have a slight knee bend and hinge into a good position. Feeling hamstring, glute, hip.

Get into a side plank position, at a slow tempo and maintaining proper shoulder stability with the down arm, bring the top arm and reach it underneath the torso and then bring it back up. Keep pressing through the floor with the down arm the whole time, your traps should not creep up towards your ear.

Starting in a seated position on the floor or sitting on a bench/chair. Cross your grip with the cables, pull down one side and reach with the opposite end, and reciprocate the other side.

Sitting in a good posture, perform supinated dumbbell curls with a slow tempo and maintaining tension in the biceps.

Using a dial rod under my lower back for feed back knowing to keep it flat the entire time, place hands on wall and feel like you are pushing the wall away from you. Take an inhale, trap the air and bring one leg down maintaining integrity in your core and not letting lower back arch.

Kicking one leg out, use the opposite arm to reach to the straight arm foot. Alternate legs during a set.

As a prep drill or finishing stretch, which ever foot is forward that is the side you are focusing on. Reach the ball up and come across that leg keeping the hip as stable as possible.