1. Standing meditation: 3min

2. Fidgetation: 3min

3. Up & Downs: 2min

*All can be done with any mix of linear or over/under-rotations

1. Tabletop rolls: 5 / direction

2. Dragon rolls: 5 / direction

3. Figure-4 rolls: 5 / direction

4. Basic sequence: 2x

5. Low flow: 2min

1. Front/outer ankle + foot stretch: 30sec
   

2. Single-leg balance (eyes closed): 1min / leg (opposite foot can assist as much as necessary)
   

3. Straight-leg calf stretch: 45sec hold, standing on wood wedge
   

4. Overhead arm raises: 2lbs DB’s x 12
   

5. Bent-leg calf raises: 8x with 3sec pauses in stretch
   

6. Tibialis raises (against wall): 10x with 1sec pauses

*B = Breaths (ex: 5B = 5 breaths per hold)

1. Standing pike: 3 × 5B

2. Deep squats: 3 × 5B
   *On 8 degree (small) wedges, no weight

3. Side bend (standing): 1 × 5B / side

4. Back bend: 1 × 5B

5. Kneeling hip flexor stretch: 1 × 5B / side

1. Curb step-down taps (flat floor, heel forward tap variation): 6x slow

2. Knee push-up negative: slowly lower for 10sec, then hold for 5sec right before setting down on ground to end rep

3. Squats (low wedges, no weight): 12 × 2sec

4. Shoulder extensions: 2lbs DB’s x 10

5. Pikes: 5lbs DB’s, 8 × 1sec

1. Knee push-ups: 5x (as smooth as possible)

2. Dumbbell Goblet squats (10lbs): 2B × 4

3. Pikes: 5lbs DB’s, 5B + 8x

1. Kneeling overhead press: 5lbs x 6 / arm

2. Split squat (12” step; no wedge): 5 × 1sec

3. Shoulder extensions: 2lbs DB’s x 10

4. Pikes: 5lbs DB’s, 5B + 8x

1. Auto-shake:

   A) 5B pre-stretch
   B) 10B shake
   C) 10B lying relaxation

2. Supine twist: 5B / side

3. Supine meditation: 5min