| 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 | |
| Windscreen wipers | 10 | 3 of 3 | |
| Kneeling kettlebell overhead and dip and press | 5 | 1 of 3 | aiming for elbow on floor |
| hip airplanes | 5 each side | 2 of 3 | https://www.instagram.com/p/CuPgal6Mdk4/?igshid=MzRlODBiNWFlZA== |
| Standing kettlebell overhead and dip and hold | 5 | 2 of 3 | aiming for hand on floor |
| Lunge matrix | 10 | 3 | Warm-up 5 points, dumbbells 3 |
| Kneeling hip CARs | 5 | 1 of 3 | |
| 90/90 hip lift leg extensions | 5 | 2 of 3 | back and front legs each for a full set |
| Frog stretch with flick | 10 total | 3 of 3 | |
| Crossed single leg squat | 10 | 1 of 3 | |
| Hamstring sit/stands | 10 | 2 of 3 | hands under feet |
| Quad wall stretch | 1 min | 3 of 3 | |
| Hanging leg raises | 10 | 3 | |
| Ball rollouts | 10 | 3 |