pelvic tilt into bridge

reverse hyper on flat bench

seated glute stretch

straight leg outer hip abductor

wrist circles

wide grip pull-up

chest dip (on dip-pull-up cage)

walking lunge

twist hip lift

push-up on lower arms

crab twist toe touch

inchworm

forward jump

backward jump

one leg squat

sissy squat

standing calf raise (on a staircase)

butterfly yoga pose

oblique crunch v. 2

hamstring stretch

all fours squad stretch

chair leg extended stretch

leg up hamstring stretch

runners stretch