WARMUP
45-60 sec Segmental cat/ cow
45-60sec Scapula push up circles
45-60sec 90/90 + pigeon

BACK
6-10 Back roll dragon
6-10 Wall bridget rotation
6-10/side Windmill
6-10 Back rotations with plate

HIPS
6-10/ side Hip lean+ ext. rotation
6-10/side Hipflexor stretch + sidebend
6-10/side Sideplank clamshell
6-10 Calf raises on wall plank

SHOULDERS
6-10 Shoulder flexion with miniband
6-10/ side Internal+ external rotation with DB
6-10 Prone shoulder extension with stick
6-10/ position Wrist circle+ finger extension+ forearm rot.

NECK: 5min
45s Quadruped neck car
10 Neck curls