Team Challenge:
Hamstrings, Hip Flexors, & Core

Day 1: Hamstrings

Today's exercises:
1. Banded inverted hamstring bridge 2. Banded bridge single leg slide outs 3. Banded hamstring walk outs 4. Seated hamstring isolation stretch

Day 2: Hip Flexors

Today's exercises:
1. Alternating mountain climber 2. Seated banded knee drive 3. Banded dead bug pulls 4. Hip flexor kneeling stretch variation

Day 3: Core

Today's exercises:
1. Boats 2. Bicycles 3. Ceiling taps 4. Heel taps 5. Dead bugs

Day 4: Hamstrings

Today's exercises:
1. Banded single leg ham bridge

2. Prone hamstring curls

3. Banded double leg ham bridge with glider

4. Lacrosse ball cross friction

Day 5: Hip Flexors

Today's exercises:
1. Banded DL mountain climber gliders
2. Inverted hip flexor pul
ls 3. Single leg hover and lifts
4. Lacrosse ball hip flexor release (for quad portion of hip flexor)

Day 6: Core

Today's exercises:
1. Russian twists
2. Super runners
3. Figure 8's
4. Plank rockers
5. Plank pikes

Day 7: Hamstrings

Today's exercises:
1. Ham bridge with iso extension hold
2. Banded single leg deadlift
3. Reverse plank
4. Seated active release with ball

Day 8: Hip Flexors

Today's exercises:
1. Standing banded toe pulls
2. Reverse lunge to runner stance
3. Side lunge to runner stance
4. Psoas release with ball

Day 9: Core

Today's exercises:
1. Plank dips
2. Side plank (with or without lift)
3. Side plank (with or without lift)
4. Plank on hands with lift
5. Plank on hands with lift

Day 10: Hamstrings

Today's exercises:
1. DL glider with banded ham curls
2. Weighted single leg deadlift
3. Bulgarian split squat
4. Kneeling bow draw

Day 11: Hip Flexors

Today's exercises:
1. Banded glider mountain climbers 
2. Glider pikes
3. Banded runners 
4. Iliopsoas targeted standing stretch

Day 12: Core

Today's exercises:
1. Out, in, ups
2. Alternating super runner
3. Windshield wipers
4. Plank rockers
5. Plank walks