Active 90/90 hamsting strech

https://www.youtube.com/watch?v=Yidjnq6UJvc
SET 1
REPS 12
WEIGHT BW
TEMPO
REST

90/90 glute stretch

https://www.youtube.com/watch?v=XpNPe682Vb0
SET 1
REPS 12
WEIGHT BW
TEMPO
REST

Quadruped single leg adductor stretch

https://www.youtube.com/watch?v=kdPAn9aMKFc
SET 1
REPS 12/12
WEIGHT BW
TEMPO
REST

T – spine rotation / quadruped

https://www.youtube.com/watch?v=BZxmuhZTkzM
SET 1
REPS 12
WEIGHT
TEMPO
REST

T – spine extension

https://www.youtube.com/watch?v=VcYj78yRzkI
SET 1
REPS 10
WEIGHT
TEMPO
REST

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET
REPS
WEIGHT
TEMPO
REST

Armbar

https://www.youtube.com/watch?v=-7iKJWVn3kw
SET 1
REPS 10/10
WEIGHT
TEMPO
REST

BENT OVER ROW 1-ARM + 2-LEG

https://www.youtube.com/watch?v=lkU367oSfd0
SET 3
REPS 8
WEIGHT
TEMPO
REST

CHEST PRESS CABLE 2-ARM / STANDING

https://www.youtube.com/watch?v=LCMSmtI5wns
SET 3
REPS 10
WEIGHT
TEMPO
REST

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 8
WEIGHT
TEMPO
REST

CURL TO SHOULDER PRESS 2-ARM / 1-LEG

https://www.youtube.com/watch?v=sZH0t0UU54s
SET
REPS
WEIGHT
TEMPO
REST

BICEPS CURL / NEUTRAL GRIP / STANDING DB

https://www.youtube.com/watch?v=CFBZ4jN1CMI
SET 3
REPS 8
WEIGHT
TEMPO
REST

TRICEPS EXTENSION 2-ARM / BP / DB

https://www.youtube.com/watch?v=jO2Jl9eZpXk
SET
REPS
WEIGHT
TEMPO
REST

1-ARM BB Suitcase Carry

https://www.youtube.com/watch?v=5CCmxGdHhWU
SET
REPS
WEIGHT
TEMPO
REST

Pallof Press Lateral Walk

https://www.youtube.com/watch?v=8lLQjATH2OQ
SET 3
REPS 8
WEIGHT
TEMPO
REST