PRE – L1 – P1 – W1 – HA

Movement	Reps/Breaths
90/90 Hamstrings with overhead reach	2x regular, 3x w/ reach
Side Lying Quad Stretch	x3-5 breaths (~30 seconds)
Side Lying Rotation	x6
Adductor with Lat Stretch	x3-5 breaths (~30 seconds)
Posterior Hip Stretch	x3-5 breaths (~30 seconds)
All Fours into Squat	x5
Toe Touch to Spiderman Reach	x3 each side
Elbow Split Squat	x8 each side
SLDL in place	x8 each side

Movement	Reps
Reverse Crawl	x16 steps
Elbow to knee march	x10 fwd/back
Low Shuffle Push	x10 each
Forward/Backward March	x10 yards
Forward/Backward Skip	x10 yards
A Running Low	3×10 yards

Movement		Sets	Reps	EICR
A1	Mini Bounce Jump	2	6	–
A2	Stand Cable Lift Slow	2	6 ea	2:0:2:0
*30 seconds between exercises, 60 seconds between sets, 10 seconds between sides

Movement		Sets	Reps	EICR
B1	Goblet or KB Front Squat	2	6	2:0:X:0
B2	Split Stance LM Press Same	2	6 ea	2:0:X:0
*30 seconds between exercises, 90 seconds between sets, 10 seconds between sides

Movement		Sets	Reps	EICR
C1	1 DB Reverse Lunge	2	8 ea	2:0:X:0
C2	Push Up (FE or weighted if need)	2	8	2:0:X:0
C3	SA 1/2 Kneel Pulldown	2	8 ea	2:0:X:0
*30 seconds between exercises, 60 seconds between sets, 10 seconds between sides