Appetizer
Fwd/Bkwd Leg Swing: 2x20
Abduction Leg Swing: 2x20
Fire Hydrant Knee Circles: 2x10
Bench Step Over: Line up three benches keeping the shoulders parallel to the wall, step over each bench and come back=1 set.
5 sets with knee lifting in front
5 sets with the leg straightening out in the back
Main Course
Low Box Squat: Work up to a HARD 8 reps. Once that weight is found, do four more sets of 8.
Dessert
Conditioning: 10 minutes