Hip circles-perform 10 each direction
Kneeling get-ups-perform 8 steps each leg
Fire hydrant-perform 12 reps each side
Plank-perform 45 seconds
Complete 2 sets
A1.Tempo pushup- perform pushup with a 3 second descend and 1 second pause at the bottom without letting chest (hover) touch the surface.
Complete 6 reps
A2. Skaters-perform 10 hops each direction
A3. Single leg squat-perform 8 reps each side-view a surface (couch, chair) that allows for full range and control.
Complete 3 set
B1. Emom- complete these movements every 2 minutes for 12 minutes. If it takes 1 minute and 30 seconds you have the remaining 30 seconds to rest
Walkout to knee in-8