1) Stretches, 2x1min each:
- Runners Stretch
- Couch Stretch
- Cobra Stretch

2) Warm-up / Activation Exercises:
2x15 Band March w/ 5s hold (both=1 rep)
2x15 Banded Glute Bridges, slow & controlled w/2-3s hold on top, relax at the bottom

3) Strenght:
A. 3x6+6 Single DB Pause Bulgarian Split Squat (3sec)

B. 3 Supersets:
10 Heel Bridge SL Hamstring Curl into SL Glute Bridge (1=1)
30s Wall Sit
1:00 Rest

4) Exercise:
3 rounds for quality
15 Double DB Walking Lunges (1=1)
15 DB Hip Thrusts
15 Prone No4 Knee Lifts L+R

5) 3 sets of:
3x15 Seated Banded Hip Abduction (15 straight up, 15 bent over, 15 lean back = 45 reps straight)