Equipment list: Foam roller, mat, PVC pipe, monster band

Workout begins: 0:43

1 | Foam Roll
60 sec Piriformis
60 sec Lats
60 sec Quads

2 | Connection Breath
1 set of 8-10 reps in supine position

3 | Pelvic Floor Muscle Contractions
1 set of 8 with 3 sec hold
1 set of 8 with 5 sec hold

4 | Cardiovascular Warm-Up
2 sets:
30 sec High Knees
30 sec Butt Kicks
30 sec Jumping Jacks

5 | Dynamic Warm-Up
1A: Half Kneeling Hip Flexor Stretch x10 reps/side
1B: Clam Shells x10 reps/side
1C: Cat/Cows x10 reps
1D: Bow Draw x10 reps
1E: Bodyweight Squats x10 reps
1F: PVC Romanian Deadlifts
1G: Band Pull-Apart x10