Either make up one workout from the week you missed (Did you do "Cindy" yesterday?) or try this one for strength and mobility:
(Please note all images link to their sources for credit - how the web should work!)
Start with a warm-up, 2 Rounds:
:45 Jump Rope, 8 walking lunges, 8 jump Pullups, 8 inchworm pushups
Wall Hip Flexor Stretch - 1:00 each side with chest low and knee 2" from wall, then 1:00 each side with back knee tight to wall and work chest upright
Pigeon - 1:00 each side "High pigeon" holding your front leg at 90 degrees, then 1:00 each side allowing the foot to go back and trying to place your chest on the ground without losing your back arch
Sun Salutations - 3 Times Through
Dumbbell Romanian Deadlifts - Work up to a heavy 5 - 8-6-5-5-5
Yes, we just sighted Men's Fitness - get over it :P
Elbows on box stretch (Lats and Thoracic Spine) 3 sets of 45 seconds.
3 Sets of 10 jumping or kipping Pullups - focus on extension through the chest
Lateral Hip Raises to activate Glute Medius and relieve tight IT band. Then roll TFL.
Foam Roll Remaining Time - Try out one of our Primal Fitness Black and Red M80 Rollers!