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@newbeginning1996 Here's mine! Day 1 my focus is trap deads, day 2 is sprinting, day 3 single leg and pull, day 4 is whatever I feel like. Day 1 sets x reps/time Side shuffle 2 x 30s Leg swings with support 1 x 10 Inch worms 1 x 5 Worlds best stretch 1 x 5 each Lunge Matrix 1 x 5 each...

@ttcmacro Don't need to do anything! Id start with things in you are comfortable with and build strength from the core outward. Slowly incorporate some variations of squats if you're comfortable with those....goblet squats, b stance squats, paloff presses. Then begin with low level hip...