A

SINGLE LEG GET UP TO PRESS2x10+10

B

SUPERFLY2X10

C

HALF PLANK REAR DELT FLY2x10+10

ANKLES

1 Self Mobilization Against Wall2x25s 

2 Single Leg Box Dips2x10

HIPS

1 Hamstring Self PNF2X3 rounds 

2 Prone Foam Roller Leg Lift2x10

THORACIC

1 Bird Dogs2 x 10 

2 Swiss Ball with Trunk Twists2x10

SHOULDERS

1 SA Pullover Ground2x10 

2 Standing Dowel Shoulder Extension 2x10