Strength

Jumping Jacks

1 set × 1-20 reps

Bodyweight Squat

1 set × 1-10 reps

Push-Up (Incline)

1 set × 1-10 reps

Arm Circle

1 set × 20-20 reps

Scapular Wallslides

1 set × 10-10 reps

Cat-Cow

1 set × 8-8 reps

Deep Squat Hold

1 set × 45-45s

Hip Flexor Stretch

1 set × 2×30-30s

Scapular Push-Up

1 set × 8-8 reps

Dead Hang

1 set × 15-20s

Push-Up Hold

1 set × 20-20s

Chin Up Hold

1 set × 10-15s

Hollow Body Hold

1 set × 20-20s

Push-Up

1 set × 1-10 reps

Pull-Up

1 set × 2-5 reps

Pike Push-Up

1 set × 6-10 reps

Inverted Row

1 set × 6-12 reps

Bodyweight Squat

1 set × 8-12 reps

Glute Bridge

1 set × 10-15 reps

Hollow Body Hold

1 set × 20-40s

Plank

1 set × 30-60s

Chest Stretch

1 set × 2×30s

Lat Stretch

1 set × 2×30s

Triceps Stretch - Overhead

1 set × 2×30s

Hip Flexor Stretch

1 set × 2×30s

Hamstring Stretch (90/90)

1 set × 60s

Walking

1 set × 1-2min