Jumping Jacks / Jump Rope

1 set × 5-15min

Dynamic Stretch

1 set × 5-15min

Squats

5 sets × 5 reps, 10 reps, 15 reps, 10 reps, 5 reps

Abduction / Adduction

1 set × 2×15 reps

Good Mornings

1 set × 3×15 reps

Lunges

1 set × 3×15 reps

Glute Bridge

1 set × 2×10 reps

Calf Raise

1 set × 3×20 reps