1. Breathing / Reset
- All 4 Breathing (5 Complete Exhales)
2. Soft Tissue
- Quadriceps (30 sec)
- Adductors (30 sec)
- Lats (30 sec)
- Triceps (30 sec)
- Forearms (30 sec)
- Wrist Flexion / Extension Stretch (30 sec)
3. Mobility
- 1/2 Kneeling Step Outs w-Rotation (5x / side)
- 1-Leg Glute Bridge (5x – 5 sec holds)
- Cat-Camel (5-3sec holds / ea way)
- Hip Flow Circuit (2x / ea way)
- Prone Cobra (5-5sec holds)
- Quadruped Hip Swivel (8x / side)
- Quadruped T-spine Mob. (8x / side)
- Wall Quad Stretch (30 sec / side)
4. Movement Prep
- Quadruped Walkout (20 yards)
- Quad Stretch to OH Lunge (20 yards)
- Lateral Lunge with OH Band Reach (20 yards)
- 45 Degree Bounding (20 yards)