#2 - Supple shoulders & flexy legs

A1: Down Dog Calf Raises

2-3 x 20r (both sides)

A2: Cross Body Quad Stretch

2-3 x 30-60 seconds

A3: Down dog lift into high foot

2-3 x 10r (both sides)

A4: Pec Stretch on the floor

2-3 x 10-15 breaths

B1: Pistol Squats

3 x 5 reps

Try to add a little weight to this by either using a heavier bar or two dumbbells!

B2: Slight knee elevation, leg low hip flexor (with KB if possible)

3x 30s passive, 20s isometric pushing knee forwards, 20s iso squeezing glute and knee backwards

Avoid letting this drop into your lower back. If you feel it in the lower back try to tuck the hips more.

C1: Segmented shoulders and spine on the wall

3 x 10r + 10-60s as you want

Same as last round - keep the good feelings coming.

C2: Advanced Long Lunge

3 x 10r + 10s hold

D1: Single Arm Bridge hold & pull down

3 x 10-20s each side