Warm-Up

• 90/90 hip switches – 10

• Dynamic lunges with twist – 10/side

Main Block

1. Deep Squat Hold – 3×30s

2. Kneeling Adductor Stretch → Rock-Back – 3×8

3. Couch Stretch – 2×30s

4. Lateral Hip Shift Drill – 2×10/side

5. Banded Hip Flexor Opener (low anchor) – 3×20s/side

Finisher / Core

• Glute bridge march – 2×12

• Side plank hip lift – 2×20s/side