| Exercise | Reps / Time | Sets | Notes |
|---|---|---|---|
| Open book Thoracic rotations | 10 | 1 of 3 | |
| QL/full back release | 4 x 10 second hold each side | 2of 3 | |
| Cat cow | 10 | 3 of 3 | |
| Prisoner rotations | 5 | 1 of 2 | |
| Kneeling TFL stretch | 30 seconds | 2 of 2 | |
| Deadlifts | 5s, triples to dropsets | 5 | warmup with 5s, 2 triples followed by dropset |
| Pull-ups | max | max | pull-ups to failure, chin up to failure |
| Elbow resting leg raises | 10 | 3 | |
| Ball rollouts | 10 | 3 | |
| Ankle flex forward | 1 minute hold each side | 1 of 2 | stretch back leg fully |
| Ankle side bend squats | 10 | 2 of 2 |