Condition as soon as you can. Try to do it on an empty stomach. Pre breakfast would be GREAT. 20 minutes
Today EVERYTHING is 5 sets of 13 reps.
Air Squat + 20-45 lbs extra being held. If you don't have that...find it. Something in your house weighs that much.
Make sure you get your hamstrings down on your calves.
Box Squat off 14 inches but not higher than 16: Again...find weight that is around 20-45 lbs.
Single Straight Leg Two hand toe touch: Balance up!
Stand on ONE leg. Lock the knee into about a 10 degree flex. Hip hinge backward with an arched back and touch your toes with BOTH hands.
Two Hand Single Leg Dead Lift: This isn't as bad as it sounds. But you will need a very slow motion or something that you can hold in two hands and Dead lift to about mid shin.