WARM UP
Lateral Band Walks
Slow Sumo Squats
Sumo Side Bends
Quadruped Fire Hydrant
Glute Bridge

ROUND 1:
Sumo Squat Weighted 12 reps x 3 sets
Glute Bridge Weighted 12 reps + pulses x 3 sets

ROUND 2:
Glute Biased Lunge Weighted x 12 reps
Glute Biased Lunge Pulses x 8 reps
Curtsy Lunge to Squat Weighted x 8 reps
Curtsy Lunge Pulses x Pulses x 8 reps

x1 through per leg

Superset with Squat Banded Abduction

ROUND 3:
Side Bridge
Side Bridge Pulses
Quadruped Banded Leg Lifts
Quadruped Rainbow with Band
Quadruped Leg Pulses with Band

x 1 through per leg

Core & Leg Finisher:
Bridge with Leg Extension + Core Iso Thigh Press

COOL DOWN
Wind Relieving Pose
Hamstring Stretch
Figure 4 Stretch
Seated Quad Stretch
Frog Stretch
Breath