Upper back Massage
https://www.youtube.com/watch?v=ehFeVTYm3Jo
SET
REPS
30s
WEIGHT
TEMPO
REST
Hamstring Massage
https://www.youtube.com/watch?v=VnCv-FVyW18
SET
REPS
30s
WEIGHT
TEMPO
REST
Glute Massage
https://www.youtube.com/watch?v=zhUYq5R60Rk
SET
REPS
30s
WEIGHT
TEMPO
REST
Bretzel
https://www.youtube.com/watch?v=flHTanB_lyw
SET
2
REPS
8/8
WEIGHT
TEMPO
REST
Quadruped single leg adductor stretch
https://www.youtube.com/watch?v=kdPAn9aMKFc
SET
2
REPS
8/8
WEIGHT
TEMPO
REST
1-LEG RDL w/ hip rotation
https://www.youtube.com/watch?v=LxPhlfDnXu8
SET
2
REPS
8/8
WEIGHT
TEMPO
REST
Glute bridge straight leg lift w/foam roller squeeze
https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET
2
REPS
8/8
WEIGHT
TEMPO
REST
Hip flexor w/2in lift hold
https://www.youtube.com/watch?v=rHwNkh5wmI0
SET
2
REPS
10s/10s
WEIGHT
BW
TEMPO
REST
Dead Bug
https://www.youtube.com/watch?v=VvCU_jcxTPg
SET
3
REPS
12
WEIGHT
-
TEMPO
-
REST
60s
Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
10/10
WEIGHT
-
TEMPO
-
REST
60s
Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg
https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET
3
REPS
10/10
WEIGHT
2kg
TEMPO
-
REST
60s
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
3
REPS
10
WEIGHT
BW
TEMPO
REST
60s
HIP THRUST BW 1-LEG
https://www.youtube.com/watch?v=uDO6d_YSkVY
SET
3
REPS
10/10
WEIGHT
BW
TEMPO
REST
60s
SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION
https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET
3
REPS
10
WEIGHT
4kg
TEMPO
REST
60s
INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN
https://www.youtube.com/watch?v=N65qeCtaF7g
SET
3
REPS
10
WEIGHT
TEMPO
REST
60s