1. Warm Up:
 Jog or Bike
 6-8 lower body/hip/glute dynamic/mobility exercises
 1-2 thoracic mobility exercises
 6-8 upper body dynamic/mobility exercises
Group A:
1. Squat (BW, DB or BB)
2. Squat to Stand
3. Stability Ball Forward Roll
Group B:
1. Pushups or Bench Press
2. Band no Money
3. Paloff Hold
Group C:
1. Walking Lunges (BW, DB or BB)
2. Wall Hip Flexor Stretch
3. SL Glute Bridge Hold
Group D:
1. SA DB Bench Row
2. OH Band Pull-Aparts
3. Plank w/ Shoulder Touch
Cool Down:
 2-3 lower body mobility
 1-2 thoracic mobility exercises
 2-3 upper body mobility