Warm Up

1. 2-3 minutes light movement ie. walk, bike ride

2. Rear foot elevated hip flexor stretch - 1 x 8ea, hold 2s

3. Kneeling lateral adductor stretch - 1 x 8ea, hold 2s

4. Kneeling lateral hamstring stretch - 1 x 8ea, hold 2s

5. Seated cross leg hip stretch - 1 x 8ea, hold 2s

6. Pigeon hip stretch - 1 x 8ea, hold 2s

7. 90/90 high knee glute walks - 1 x 12, alternating 

8. Single leg glute bridge - 1 x 12ea, hold 2s

9. Hamstring plank - 2 x 10s

Workout

This would be good to do 2 times per week on non running or cycling days or it can be done on lighter endurance days (do it after). 

1. Warm up

2a. Glute bridge march - 3 x 20, hold 2s, alternating

2b. Split squat - 3 x 10ea, 3s eccentrics 

2c. Romanian deadlift - 3 x 10ea (30s)

3a. Ice skaters to 90/90s - 3 x 12, alternating, glute activation on 90/90

3b. Goblet squat - 3 x 10, 3s eccentrics (45s)

4a. Single leg plank - 3 x +15s ea, glute activation

4b. Neutral spine leg raise - 3 x 12 (30s)