1. Wide stance slow rotation: 3x / direction
   *With feet 2x shoulder width, slowly rotate entire body 180 degrees in most efficient, best feeling way, allowing feet to pivot and movement to come from any and all parts of the body (replaces “puppet” exercise)
   

2. “Tight Rope” eye movement: 2min (switch feet after 1min)
   *With one foot directly in front of and in line with the other, SLOWLY pan your eyes around the room while maintaining balance
   

3. Pseudo hang (if equipment allows): 30sec
   *With feet still on the floor, lift heels and slowly lower body as much as possible while holding onto bar (or tree, rings, etc.) overhead

8 rounds (1min rest after each round):

One round =

1. Goblet squat: 4.5kg x 1 (10sec down -> 5sec deep squat hold -> 5sec up)
   *Progress by holding weight closer to body while remaining more upright
   

2. Hang (if equipment allows): 10sec

5 rounds (rest 1min after each round):

One round =

1. Single-leg balance: 30sec
   

2. Arm raise to full overhead position: 0.5kg (per hand) x 5
   *Note: can use water bottles; 0.5L of water = 0.5kg
   

3. Bent-over shoulder extension: 0.5kg (per hand) x 5
   *Note: Unlike video, rotate palms so that they face down as you lift arms behind

3 rounds (rest 1min after each round):

One round =

1. Straight-leg bear crawl: 30sec (slow)
   

2. Kneeling hip flexor stretch: 30sec / side
   

3. Crab bridge: 5 x 3sec holds

3 rounds (rest 1min after each round):

One round =

1. Downward dog calf stretch: 1min (alternate sides every 10sec so that you get 3x10sec each)
   *Replaces “pass-time” variation to pinpoint calf tightness
   

2. Weighted standing fold: 4.5 kg x 3 (5sec down, 5 sec stretch)
   *Unlike when we did these, bend knees slightly to allow weight to fully set on the ground during 5sec holds (progress by working toward straighter knees)

1. Jackhammer + Hand Shake-Out: 1min (while shaking/flopping hands, bounce from knees to “shake the meat off the bone” in your upper body)
   

2. Standing stillness: 1-5min (focus on becoming as passive as possible and attempting to heighten awareness of micro-sensations in body without trying to adjust or “fix” anything you may feel)