1 set:
1:00 couch stretch/per leg
1:00 pigeon pose/per leg
1:00 frog stretch

6 sets:
:20 air squats
:10 bottom of squat hold

1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side

Every 4:00 x 5 sets, each for time:
30 unweighted walking lunge steps
15 DB front squats (35/50 lb)
- Use two DBs.