Knees over toes
Tib raise x20 + calf raise x20
Tib raise x20 + knees over toes calf raise x20
Tib raise x20 + Jefferson step 2x20
Mobilize spine
Bent over QL reaches 2x12 + upper isometric
Cat cow 2x10 + upper isometric
Glute bridge (bridge progression) 3x50. Do not push until failure.
Stretches
Adductor + upper isometric
Hamstring + upper isometric
Hips
Downward dog into forward step
This is easy, repeatable, and offers movement to stiff joints. The upper isometric offers a way to flush blood into areas that were worked the day prior.
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