Pilates

Jump Rope

1 set × 5-5min

Jump Squat

1 set × 3×4-6 reps

Bodyweight Squat

1 set × 3×4-6 reps

Dynamic Stretch

1 set × 3-5min

Arm Swing Stretch (Dynamic)

1 set × 3-5min

Squat (Dynamic Mobility)

1 set × 2×3-5 reps

Butterfly Stretch

1 set × 3×30-60s

Frog Stretch

1 set × 3×3-5 reps

Seated Hamstring Stretch

1 set × 3×5-8 reps

Hip Flexor Stretch

1 set × 3×30-60s