Demo	Exercise	Reps/Sets	How to/Cues
	1 Legged Good Morning 8x each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance.
	Walking Pike 40sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Standing Pike Step 5x each leg alternating		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Standing 1 Legged Pike Stretch 40sec 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.
	Standing 1 Legged Pike Table 20sec each side		Place your weight equally between both feet. Lock both of your knees and keep them locked at all times. Keep your hips and shoulders perfectly squared and parallel to the floor.
	runners stretch 40sec 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.
	Runners Stretch Slide 8x each side		Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends. Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up. Fully lock your front knee and push the bottom of the knee towards the floor.
	Runners Stretch Lift 10x each side		Place your whole hand flat on the floor. To increase difficulty walk your hands further towards the front. Keep your hips on top of the back knee at all times. Lock the front knee and push the bottom of the knee towards the floor.