Static Stretching
60s half kneeling hip flexor stretch each side
60s couch stretch each side
90s frog stretch
90s childs pose with focus on Lat.
60s twisted cross each side
90s T-spine opener
Self myofascial release (Optional)
1. Quads
2. Adductors
3. Latissimus
4. Chest
5. T-spine
60s each bodypart
Dynamic mobility
2 sets
1. 5 x 1 Supported reverse nordic curl (3s hold)
2. 10 alt. Cossack squats (2s hold)
3. 5 inchworms
4. 10 controlled pullovers
5. 10 alt. Thoraric Bridges
Walk
15+ walk outside
Breathing
3-5 min breathing