7 Step Prep (Hips/Glutes)1

Horizontal Loading
LAR
Activation – Self-Massage Adductors
time 30 seconds
Tempo controlled
"How-to" self-massage for the inner thigh
Set Time Tempo
1 30 seconds h:m:s Controlled
2 30 seconds h:m:s Controlled

Do the first part of the video with the foam roller, do twice on both sides 30 seconds each really focusing on flexing and extending the leg in a controlled rate

ULT
Foam Roll Calves [DF]
time 30 seconds
Hold Controlled
Set Time Hold
1 30 seconds h:m:s Controlled h:m:s
2 30 seconds h:m:s Controlled h:m:s
ULT
Half Kang Squat Stretch
time 30 seconds - 1 minute
Set Time
1 30 seconds - 1 minute h:m:s

if one minute hold isn't possible do two 30 seconds holds

UMT
Hip Open & Close Gate [DF]
reps 10
distance_yd 20 yards
Set Reps Distance
1 10 20 Yards yd

step-open, step-open

LMT
Half Kneeling Weight Shift – Kettlebell
reps 10
load light
Hold
Set Reps Load Hold
1 10 Light h:m:s

10 reps each side, load light as it is a warmup, hold in the stretch position 1-2 seconds

LLT
3-Way Band Kicks
reps 10
load light
Set Reps Load
1 10 Light

1 set of 10 each way, light resistance this is a warmup

ULT
Glute Bridges [MC]
reps 12
load light
Hold 1 sec hold at top
use band if available
Set Reps Load Hold
1 12 Light 1 sec hold at top h:m:s

meant to fire up the glutes before beginning