3 Rounds:
8 Reps E
Glute Bridge
Clamshell
Heel Tap
OH press supine
Kneel Ball iso squeeze/pillow

Equipment Needed:
Pillow/Ball
Mat

Table Top Knee Lift
Kneeling Squat
Sitting March
Reverse Fly Sitting
External Rotation Sitting

Equipment Needed:
Chair
Mat
Band

Heel Slides
Bent Knee Fall Out
Thigh Slides
Reverse Clamshell
Seated Banded Row (one arm looped in sitting)

Equipment Needed:
Mat
Chair (optional)
Light Resistance Band

Mini Squat (50%)
Ball Rotation in Kneeling
Glute Bridge + Abduction
Upright Row
Bird Dog Arm Only

Equipment Needed:
Ball (soccer ball, volleyball, etc.)
Dumbbell
Band
Mat

Mini Lunge
Standing March
Tricep Lift Off
Open Clamshell
Alternating Single Leg Raise

Equipment Needed:
Mat

Bird Dog Toe Slide
Monster Stand
Seated Adduction
Seated Alternating Single Leg Raise
Seated Ball Squeeze and Press

Equipment Needed:
Mat
Ball (soccer ball, volleyball, etc.)
Chair

Alternating Bird Dog Leg to Abduction + Arm Clock
Supported Calf to Soleus Raise
Side Plank Leg Out Arm Reach
Hip Hinge to Tap Back (Glute Kick Back)
Seated Single Arm OH Press

Equipment Needed:
Mat
Chair/Balance
Dumbbell