Warm-up (optional):
Row/Bike/Ski/Jog 5 minutes. Get warm.

Hip / Thoracic
2 rounds:
a) World's Greatest Stretch 5+5 (5/side)
b) Cossack Squat 5+5 (5/side)
c) Wind Mill 5+5 (5/side)

Lower Body
2 rounds:
a) Bootstrap Squat 10
b) Squat Thoracic Rotation 5+5 (5/side)
c) Prayer's Squat Pose 30-60 seconds

Lower Back
2 rounds:
a) Segmental Cat-Cow 10
b) Bird-Dog with 3 sec pause 5+5 (5/side)
c) Child's Pose 30 sec

Thoracic
2 rounds:
a) Child's Pose with Thoracic Spine Rotation 5+5
b) Upward Dog to Downward Dog 10
c) Reverse scorpion with shoulder circle 5+5

Shoulders
2 rounds, lying with belly on the floor:
a) Prone Snow Angel 10
b) Alternating Prone Swimmer 10
c) Prone Shoulder Press 10

Hip / Thoracic / Shoulder
2 rounds against the wall:
a) Wall Wind Mill + Open Book 5+5
b) Couch Stretch 30 sec + 30 sec
c) Figure 4 Piriformis Stretch on wall 30 sec + 30 sec
d) Wall Slide 10

Videos:
World's Greatest Stretch:

Bootstrap Squat:

Squat Thoracic Rotation:

Prayer's Squat Pose:

Segmental Cat-Cow:

Bird Dog with Pause:

Child's Pose:

Child's Pose with Thoracic Spine Rotation :

Reverse Scorpion with Shoulder Circle:

Alternating Prone Swimmer:

Wall Windmill + Open Book:

Couch Stretch:

Figure 4 Piriformis Stretch:

Wall Slide: