Workout 4.5

Part 1: Mobility

Do 2 rounds with no rest

Foam Rolling Quads

60 seconds each side

Hip Flexor Lunge Stretch

30 seconds each side

Part 2: Strength

Do 3 rounds with 30 Seconds rest after each round

Couch Bridge with Band

12 reps 

Elevated Bridges

12 reps

Walking Lunges

12 steps each leg

Arabesque with Support

12 reps each side