Home Workout (core & balance)

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ULT
Supine Wall Hamstring Stretch [MC]

time 5 min

Set	Time
1	5 min h:m:s

ULT
Supine piriformis stretch on wall [MC]

time 30 sec each

Set	Time
1	30 sec each h:m:s

UMT
Side Lying 90-90

reps 10 each

Set	Reps
1	10 each

ULT
Bird Dog

reps 20

Tempo controlled

Set	Reps	Tempo
1	20	Controlled

ULT
Supine Leg Raises

reps 12

Tempo controlled

Rest 1 min

Set	Reps	Tempo	Rest
1	12	Controlled	1 min (h:m:s)
2	12	Controlled	1 min (h:m:s)
3	12	Controlled	1 min (h:m:s)

ULT
SL Bridge Ceiling Press

reps 12 each

Tempo controlled

Set	Reps	Tempo
1	12 each	Controlled
2	12 each	Controlled
3	12 each	Controlled

ULT
SL stand

time 30 sec each

Set	Time
1	30 sec each h:m:s
2	30 sec each h:m:s

LLT
Supported SL Deadlift with weight

reps 10 each

Tempo controlled

Set	Reps	Tempo
1	10 each	Controlled
2	10 each	Controlled

UMT
SL Balance Rotational Knee Driver

reps 10 each

Tempo controlled

Set	Reps	Tempo
1	10 each	Controlled
2	10 each	Controlled

ULT
Air Squat on Box

reps 15

Tempo controlled

Rest 1 min

Set	Reps	Tempo	Rest
1	15	Controlled	1 min (h:m:s)
2	15	Controlled	1 min (h:m:s)
3	15	Controlled	1 min (h:m:s)

LLT
Box Step-up

reps 10 each

Rest 1 min

Set	Reps	Rest
1	10 each	1 min (h:m:s)
2	10 each	1 min (h:m:s)
3	10 each	1 min (h:m:s)