Warm-up - 10 minutes
Mobility.
Hip CARS 8/8
Ankle circles — 8/8
Hip circles — 8/8
Figure 4 Stretch 30s/30s
1 set.

Main Workout
Bench Squat Sit-to-Stand 8–10
Standing Calf Raise — 10–12
1min rest 2-3 sets.

Rack Reverse Lunge —   5–8 each leg
Seated Knee Extension — 10–12 each leg
1min rest 2-3 sets.

Farmers March 30s
Tib Raises 10-12 
2 sets.

Optional Finisher 
Wall sit 20-30 seconds
1 set.

Cooldown
Easy walking — 3-5 minutes
Gentle calf stretch — 20 seconds each side
Gentle thigh stretch — 20 seconds each side
Deep, relaxed breathing

Warm-Up -10minutes
Mobility
Standing T rotations 8/8
Seated Hamgstring Swoop 8/8
Seated wide leg supported Good Morning 8
1set.

Main Workout
Seated Banded Clamshell — 20 
Seated Block squeeze — 30seconds. 
1min rest 2-3 sets.

Foamroller RDL -Hip Hinge —  8–12
Banded Glute Kickback —  10/10
1min rest 2-3 sets.

Seated Banded Hamstring Curl 8-12 reps 
Curtsy lunges 5-8 per leg
1 min rest 2 sets.

Optional Finisher 
Banded Crabwalk 10/10
1set.

Cooldown 
Easy walking — 3-5 minutes
Gentle calf stretch — 20 seconds each side
Gentle Hamstring stretch — 20 seconds each side
Deep, relaxed breathing