Shoulder Roll

1 set × 5-10 reps

Scapular Shrug

1 set × 5-10 reps

Cat/cow Bends

1 set × 5-10 reps

Band Straight Arm Overhead Pull Downs

1 set × 5-10 reps

Shoulder Dislocate - Resistance Band

1 set × 5-10 reps

Wrist Flexibility Stretch

1 set × 10 reps

Front And Side Leg Swings

1 set × 5-10 reps

Plank

1 set × 10-60s

Reverse Plank

1 set × 10-60s

Hollow Body Hold

1 set × 10-60s

Arch Body Hold (Prone)

1 set × 10-60s

Side Plank

1 set × 2×10-60s

Frog Stand

1 set × 1-5min

Child's Pose

1 set × 30-60s

Child's Pose Lat Stretch

1 set × 2×30-60s

Leg Extension

1 set × 10 reps

Chest Wall Stretch

1 set × 2×30-60s

Calf Stretch - Stair

1 set × 2×30-60s

Hamstring Stretch (Supine)

1 set × 2×30-60s

Leg Lift (Front Scale)

1 set × 6×10 reps

Squat (Dynamic Mobility) - Body Only

1 set × 1 reps

Kneeling Hip Flexor Stretch

1 set × 2×30-60s