Mima

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