static stretch 1' hold:
quadriceps femoris

gluteus max.

pencake hold

QL stretch

pectoralis major

3 rnds for quality:
10 band resisted cat-cow
3/3 bear pos. around the clock w. band
5/5 side plank rotations

unilateral KB OH carry 5x10/10m

superset, 3x
5/5 one arm side plank DB raises
5/5 KB armbar