| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| Open book Thoracic rotations | 10 | 1 of 3 | |
| QL/elbow Thoracic rotations | 10 | 1 of 3 | |
| Leg windscreen wiper holds | 10 | 1 of 3 | cycle 3 times |
| Cat cow | 10 | 1 of 3 | |
| Lunge clock | 3 all the way round | 1 of 3 | clock means toe points |
| Kneeling hip CARs | 5 | 1 of 3 | |
| front foot elevated split squat with kettlebell | |||
| Split stance raised toes kettlebell deadlift | |||
| Hanging leg raises | 10 | 3 | |
| Ball rollouts | 10 | 3 | |
| Deep squat stretch | 30 seconds | 3 | 1 of 3 |
| Front hip lying stretch with band | 1 minute each side | 3 | 1 of 3 |
| Hamstring sit/stands | 10 | 3 | 1 of 3 - hands under feet |
| Box pigeon stretch | 1 minute each side | 3 | box about 1m high |