14:00 Gym

Warmup

Pogos 01 20
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Leg Cradle 01 10 reps each
Inverted Hamstring - Forward 01 10 reps each
Walking Quadriceps Stretch - Same 01 10 reps each
Backward Lunge with Lateral Flexion (Moving) 01 10 reps each

Y - Physioball - Golf 01 10
T - Physioball - Golf 01 10
W - Physioball - Golf 01 10
L - Physioball - Golf 01 10
Push Up 01 10
Glute Bridge - One Leg 01 15 reps each
Glute Bridge - Physioball 01 15
Mini Band Bent Knee Linear Walk - Knees 01 15 reps each

Physioball Prone Knee Tucks 02 10
Cable Chop - Stability Linear Half Kneeling (Outside Forward) 02 10

SS1

Split Squat - Dumbbell Back Foot Up 3x8x40
Row - 1 Arm / 2 Leg Dumbbell 3x8x55

SS2

Romanian Deadlift - Dumbbell 2 arm / 1 leg 3 x 8x30
Pull Up - Reverse Grip 3x8

SS3

Overhead Press - Dumbbell Split 3x8x30
Push Up 3x8

X trainer 12 minutes, 1 minute sprint, 2 minutes rest

Stretch