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

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