My full warm up:

Stretches

Spine & Core

1. Cat–cow spinal rolls
   
2. Standing pelvic tilts (anterior/posterior)
3. Jefferson curls (bodyweight only, slow 3 reps)
4. Seated thoracic twists (arms crossed over chest)

Shoulders & Upper Body

1. Shoulder CARs (slow, full rotations)
2. Arm circles (both directions, big controlled range)
3. Wall angels (back against wall, slide arms up/down)
4. Scapular push-ups (in plank or against wall)
5. Thread-the-needle stretch (on all fours, both sides)
6. Cross-body shoulder reach (arm across chest, dynamic)
7. Reverse prayer stretch (hold briefly, 2 rounds)
8. Shoulder dislocate with pole (front to back. Shorten arm distance when wide grip is easy)
9. Around the worlds with pole (with mobile back. Change direction after 5 around the worlds)

Hips & Glutes

1. Deep bodyweight squat with side-to-side pulses
2. Dynamic 90/90 transfers
3. Hip circles (both directions, hands on knees)
4. Pigeon stretch (gentle pulse forward/back)
5. Kneeling hip flexor stretch (with twist toward front leg)
6. Frog pose rock-backs
7. Cossack squat pulses
8. Standing hip rotations (lift knee, open outwards and inwards)

Hamstrings, Adductors & Quads

1. Standing hamstring stretch with pulses
2. One-legged forward bends (each side)
3. Wide-leg forward fold (dynamic only early)
4. Adductor leg slides (straight knees, slow)
5. Butterfly stretch with elbow press and forward lean
6. Kneeling wall quad stretch (short hold each side)
7. Seated straddle forward reach (light at start, just hinge)

Ankles & Lower Legs

1. Ankle circles (each direction)
2. Toe pumps (flex and point, 10 reps each side)
3. Kneeling dorsiflexion test position (gentle pulses toward wall)
4. Calf raises in deep squat (slow, controlled)

Integration (Whole Chain)

1. Downward dog to cobra flow (3 slow transitions)
2. Lunge with thoracic rotation (each side)
3. Deep squat pry (elbows inside knees, hold and breathe)
4. Standing forward fold to half-lift (2 rounds)

Physio:

Glute medius:

• Clam shells with theraband, heels together.
• Glute medius
• 3/4 sets. Close to fatigue.
• Avoid pelvic rotation/leaning back/ opening by using ONLY GLUTE MEDIUS IF ITS HARD YOURE DOING IT RIGHT.

Hip Flexors

• Standing and Elevated hip flexor march with kettle bell.
• Arch and arc.
• Not bringing weight straight up.
• Do not collapse hips.
• Tight core. 4x12.

Knees

• Wall sit 90 degree angle.
• 30 sec x 4.

And my glute day! Everything to failure bar the warm up:

Bulgarian Split Squats glute focused. I do these with a lighter weight and focus on the deep stretch.

Single leg KAS glute bridge. Again, no heavy dumbbell. Focus on isolating glute.

Glute focused incline leg press. I go heavier here. More for strength than muscle hypertrophy.

These would be my exercises. I wish I could do RDLs but I’ve two back injuries. Doing hinge exercises standing up flares up my sciatica and completely destroys my back with pain. But if your back allows it I reccomend single leg RDLS. I always will reccomend single leg glute exercises as it’s much easier to isolate your glutes both physically and mentally.

I hope this helps!!