• Audio recording only

• Audio recording (23m)

• Cuban rotation, 3 sets:
  *Slow on lowering (~4sec)

  • Set 1: 3lbs x 15

  • Set 2: 5lbs x 12

  • Set 3: 5lbs x 15

Warm-up

• Ujjayi deep breaths: 3min
  *No set counts, just long slow breaths

• Hand and wrist shake-out: 30sec

• Hand-clasped figure-8’s: 30sec

• Open-hand figure-8’s: 10x index leads + 10x pinky leads
  *Don’t worry if you don’t remember the full exact movement, just do the best you can :)

• First knuckle finger stretch: gently stretch each finger for 10-20sec as shown here

• Tabletop arm rotations: 10 rotations + 10sec hold with elbow pits facing forward
  *Hands directly under shoulders, palms flat on floor, rotate arms with elbows locked

• Finger-to-forearm stretch: gently hold this stretch for 10-20sec per side

Mobility
*2 rotations through all 4 below:

• Kneeling hip flexor stretch: 30sec

• Crab bridge: 10x + 10sec hold

• Ostrich walk: 12 steps (6 / leg)
  *Fold forward on each exhale, step during inhale. Front leg will be locked out during out breath, back leg will be bent.

• Plank + downward dog: 3 rounds of 1 breath in plank, 2 breaths in DD

Strength
*3 sets of each, alternating exercises

• Lizard push-ups: 6-10 reps

• Hang:

  • Set 1: 40sec pseudo hang (feet on floor or stool/chair)

  • Sets 2-3: 10-20sec full hang

Cool-down

• Standing forward fold: 10 deep breaths (not to maximum depth, just find a comfortable stretch and relax into it; knees can be locked out OR slightly bent)

• Savasana (lying relaxation on your back): 3min

• Audio recording only