WARMUP:
45-60 sec Down dog + cobra
45-60sec WGS
45-60sec Scapula pushup circles

BACK:
6-10 Back flexion with band/ without
6-10 Back extension with band
6-10 Windmill
6-10 Core punch with band

HIPS:
6-10 Hip external and internal rotation + abduction
6-10 Banded hipflexors + hollow hold
6-10 Starplank reach
6-10 Ankle mob. with roller

SHOULDERS:
6-10 External + internal rotation with DB
6-10 Banded single arm flexion to extension
6-10 Banded shoulder circles
6-10 Hanging scapul circles

NECK:
45sec Elevated neck CAR
45sec Neck lifts elevated