Warm Up

Rest between sets: none 
Intensity: Elevated

Demo	Exercise	Reps/Sets	How to/Cues
	Half Split Back Lunge 2x10 each side alternating		As you push down towards the floor engage your core and maintain a posterior pelvic tilt with your hips. In your deepest position your front knee needs to be on top of the foot with your shin vertically aligned. Keep your shoulders depressed and squared with your hips.
	Dead Bug Circle 8x each direction		Pull your knees as close as possible towards the floor. Use your glute muscles to actively help with the movement. Hold your hips in a neutral position and keep your lower back on the floor at all times. Keep your shoulders depressed and squared with your hips.

Hamstring Stretches

Rest between sets: as needed 
Intensity: Moderate | Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Single Leg Lateral Half Wood Chopper 8x each side		Straighten your back. Ideally even arch your lower back slightly and place your hips in an anterior pelvic tilt. Delay your chest raising up and look at your hands as they guide the upwards movement. Keep your knees fully locked at all times.
	Standing 1 Legged Pike Stretch 20sec each side		Lock both of your knees and keep them locked at all times. Make sure both of your feet point towards the front but do not place them on the same exact line. Keep your hips and shoulders perfectly squared and parallel to the floor.
	Runners Stretch 20sec each side		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.

Hip Flexor Stretches

Rest between sets: as needed 
Intensity: Moderate | Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Prep for Half Split 20sec each side		Place your hips on top of the back knee and keep them squared with your shoulders at all times. With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.
	Dynamic Half Split 6x each side		Apply pressure through your back foot into the floor pushing your hips towards the heel of the front foot in a pulsing motion. Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Keep your shoulders low and squared with your hips.
	Half Split Back Knee Bent Against the Wall - Assisted 30sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side. Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed and place your knee on a thick mat or a pillow for added comfort.
	Half Split Back Knee Bent Against the Wall - Assisted PNF 4 cycles of 4sec engage & 6sec relax		Focus on your posterior pelvic tilt first. Do not allow your lower back to arch. Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.
	Half Split Back Knee Straight - Block under Knee 2x15sec each side		Tuck your tailbone under and focus on the posterior pelvic tilt. Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.

Conditioning

Rest between sets: 60-90sec 
Intensity: Elevated | Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Upright Runners Stretch Hip Square Out 8x each side		The second half of the movement is the main focus point here. Engage your hip flexor to actively square your hips back out with your shoulders. Aim to pull past perfect front split alignment. At the end of each rep your hips should be internally rotated slightly. Keep your back straight and make sure the heel of the back foot is pointing straight up.
	Compression Bird Dog 8x each side		Look at your hand and keep the arm and leg up. Move slow and stay in control at all times! Lock the lifted elbow and knee.