36 minutes

Main workout

Seated:

  • Figure 4 Stretch + Ankle Rolls: 4x each side
  • Leaning Forward Stretch: 4x
  • Knee Lifts: 8x
  • Knee Lifts + Leg Extensions: 8x
  • Wide Leg Side Stretches: 4x each side
  • Forward Fold Stretch: 4x
  • Good Mornings: 4x
  • Prisoner Twists: 8x
  • Squat Hovers: 8x

Standing:

  • Single-Leg Deadlifts: 8x each side
  • Split Squats/Lunges: 4x each side
  • Tricep Dips: 12x

Floor:

  • Bridges + Hip Rocks: 8x each
  • Crunches: 8x
  • Leg Marches (Alternating): 8x
  • Double-Leg Marches: 4x

Kneeling:

  • Cat/Cow Stretch: 4x
  • Standing Roll Down into Plank: 4x