| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| Open book Thoracic rotations | 10 | 1 of 3 | |
| QL/full back release | 4 x 10 second hold each side | 2 of 3 | |
| Cat cow | 10 | 3 of 3 | |
| Kneeling hip CARs | 5 | 1 of 3 | |
| 90/90 hip lift leg extensions | 5 | 2 of 3 | |
| Frog stretch with flick | 10 | 3 of 3 | |
| front foot elevated split squat with kettlebell | |||
| Split stance raised toes kettlebell deadlift | |||
| Hanging leg raises | 10 | 3 | |
| Ball rollouts | 10 | 3 | |
| Crossed leg glute 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 |