- Narrow squat walk x20
- Toe reach walk x20
- Kicking walk x20
- Side lunges x10 on each side
- Stick bend over stretch x10
- Stick overhead press x10
- Stick lunge and rotation (turn over to side of front leg) 2×10 on each side
- Stick lunge and side bend (press stick overhead and lean over to side of front leg) 2×10 on each side
- Bench hamstring stretch sequence (alternating sides dynamically) 1×20
- Bench Double hamstring stretch sequence (remember to really posture up and touch ceiling) x10
- Foot catch sequence (Left, right, both) x7-10
