Lower Body Activation

1. Hip Bridge: (1 set: 10 reps)

2. Single Leg Hip Bridge: (1 set: 5 reps / leg)

3. Squat: (1 set: 10 reps)

4. Alternating Lunge Forward: (1 set: 5 reps / leg)

5. Alternating Lunge Reverse: (1 set: 5 reps / leg)

Lower Body Mobility

1. Straight Leg Rollovers: (1 set: 8-10 reps)

2. Rollovers Into V-Sit: (1 set: 8-10 reps)

3. Fire Hydrants: (1 set: 8 reps / leg)

4. Goalie Stretch: (1 set: 5 reps w/ 3 second hold)

5. Hip Flexor Stretch: (1 set: 15 sec. hold / leg)