Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank
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Arm Circle
1 set × 1-20 reps
Squat
1 set × 1-15 reps
Hip hinge
1 set × 1-15 reps
Lunge (Walking)
1 set × 1-10 reps
Glute Bridge
1 set × 1-15 reps
Plank
1 set × 1-30s
Row (Bent-Over, Single-Arm) - Barbell
1 set × 4×1-10 reps
Lat Pulldown (Wide-Grip) - Cable
1 set × 4×1-10 reps
Hammer Curl - Cable
1 set × 3×1-12 reps
Bicep Curl (Alternating) - Dumbbell
1 set × 3×1-10 reps
Plank
1 set × 3×1-45s
Dead Bug
1 set × 3×1-10 reps
Hamstring Stretch (90/90)
1 set × 2×1-30s
Chest Stretch - Exercise Ball
1 set × 1-30s
Calf Stretch
1 set × 2×1-30s