• Jackhammer (bounce): 1min

• Baby squats: 1min
  *Knee bend only, not full squat

• Down & ups (lay down + stand up)

  • 4x to back

  • 4x to chest

• Wall calf stretch: 30sec / side

• Pseudo hang from pull-up bar: 30sec

• Overhead arm raises: cans x 10

• Single-leg balance: 1min / leg

2 sets:

• Set 1:

  • Split squat: 10x + 10sec hold per side

  • Full hang (feet off the ground): As long as possible (include time in comments below; current record: 20sec)

• Set 2:

  • Split squat: 30sec hold per side

  • Overhead arm raises: 1 can per hand x 20 reps

  • Bent-over shoulder extensions: 1 can per hand x 20 reps

3 sets:

• Set 1:

  • Squats: 5 reps w/ 3sec holds

  • 10 face pulls

  • 10 reformer chest presses (facing away from springs)

• Set 2:

  • Squats: 5 reps w/ 3sec holds

  • 10 reformer rows (facing toward springs)

  • 15 reformer chest presses

• Set 3:

  • Squats: 5 reps w/ 3sec holds

  • 12 reformer rows

  • 20 reformer chest presses

B-Stance Romanian Deadlift + Side-lying Shoulder External Rotation (3 sets each):

• Set 1:

  • BS RDL: 2x5lbs x 8 per side (3sec holds)

  • Side ER: earth cylinder x 15

• Set 2:

  • BS RDL: 2x5lbs x 8 per side (3sec holds)

  • Side ER: 5lbs x 6

• Set 3:

  • BS RDL: 2x5lbs x 8 per side (3sec holds)

  • Side ER: 5lbs x 6

• Twist flop: 1min

• Standing stillness: 2-10min