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dynamic warmup (static knee ups, quad stretch, leg over leg hammy stretch, side to side groin and flexor stretch, stretch squat combo, 30 sec hamstring hold one leg)
windshield wipers 1x10 both sides
oscilliating squat rise fast on last one 1x100
patrick step up 3x15
stg split squat 3x8
hamstring nordic 3xAsManyAsYouCan
quad nordic 3x30 Seconds
leg swings (lateral and normal) 1xBoth sides
hip flexor stretch 1xBoth sides
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