5:00 ergo, easy pace

Frog stretch
Cat/cow stretch
Hip circles
Glute bridge
Good morning
Ankle mobility

Squat therapy:
3 rounds
1) Mini banded / banded squats x 10
2) Plate counter weighted squats x10
(Hold plate to chest as you lower into squat extend arms out in front of you, core active)
3) Bottom to bottom squats x10
(Rest at the bottom, up back down as fast as possible)