1. Squat Stretch x 10 Reps 2. Hip to Ham Stretch x 8 total reps 3. Stationary Feet Lateral Lunge x 10 total reps 4. SLDL x 10 Reps 5. Plank to Downward Dog x 10 reps
If any of the lower body movements are painful in the joint then double up on one of the movements that isn't. The importance is on getting the muscles and ligaments prepped for activity, not necessarily on the exact movements. Speak with your trainer if the Planks cause joint discomfort.
All exercises will stretch your muscles and have a possibility of being uncomfortable, but actual pain in the joint is bad.
