Child’s pose hold for 30 seconds

Standing quad stretch hold for 15 seconds each side

Plantar fascia wall stretch hold for 15 seconds each side

Reverse lunge with bodyweight 4x10 each side

(drive your feet into the floor to stand back up)

Kneeling single arm pull down with band

(count to 4 as you release the band)

Seated leg raise over KB 3x10 each side

(pause with foot on the ground before lifting)