A1
Ankle CAR
1 x 20
A2
Knee CAR
1 x 20
A3
Hip CAR
1 x 20
A4
Cat Camels
1 x 10
A5
Shoulder CAR
1 x 20
A6
Bear Crawl Iso Hold
2 x 0:30
A7
Squat windmill
2 x 15
A8
Split squat ISO
4 x 0:30
B1
GOBLET REVERSE LUNGE
8, 7, 6
B2
BENCH SUPP GLUTE BRIDGE 1DB CHEST PRESS
10, 9, 8
B3
LATERAL BOUND TO STICK
5, 4, 3
C1
SL RDL WITH REACH
3 x 8
C2
1DB BIRD DOG ROW
3 x 10
C3
HIGH PLANK WITH ALT ARM/LEG LIFT
3 x 12 @ 0:03
D1
ECCENTRIC HIP FLEXOR SIT UP
3 x 5 @ 0:05
D2
SINGLE LEG M/L HOPS
3 x 10
A1
Ankle CAR
1 x 20
A2
Knee CAR
1 x 20
A3
Hip CAR
1 x 20
A4
Cat Camels
1 x 10
A5
Shoulder CAR
1 x 20
A6
Bear Crawl Iso Hold
2 x 0:30
A7
Squat windmill
2 x 15
A8
Split squat ISO
4 x 0:30
B1
BODYWEIGHT SQUAT ISO
3 x 0:30
B2
ELEVATED PUSH UP
8, 7, 6
B3
WORLDS GREATEST STRETCH
3 x 8
C1
BANDED LEG LOWER
3 x 10
C2
SIDE PLANK UP/DOWN
3 x 8
C3
LOW BOX LATERAL SHUFFLE
3 x 0:20
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