Notes
1. Pigeon hip extension
2. Donkey kicks
3. Bridge marching
4. Bridge knee to chest
5. Chair of death squats
6. T-ball triad
7. Swiss ball walk out
8. Swiss ball lateral walk and swissball pike
9. Single leg dead lift
10. Twisting lunge
Pushups, knee drives.
Foam roller, hamstrings and calves.