- Calf stretch leg straight (gastrocnemius) 1min
- Calf stretch leg bent (soleus) 1min
- Super set
- Toe reach walk 3×10
- Calf raises on stairs 3×10
- Kicking walk
- Stick 1 leg dead lift 3×10 on each leg
- Balance on 1 leg eyes closed 1min
- Bench leg stretch and 1/4 circle
- Side lying leg circle 1×10
- Stick overhead press 1×10
- Stick bend over stretch 1×10
- Shoulder external rotation 1×10 each side
- Bench Russian dips 1×20 alternating leg
- Sphinx back extension to arm bridge (plank) 1×10
- Shoulder flexion 2×10 (front raise)
- Shoulder lateral raises 2×10 (bent over 45deg) crush the handle
- Shoulder diagonal PNF patterns:
- 1) follow palm 2×10
- 2) follow thumb 2×10
- Shoulder retraction 1×10 (hold for 5sec) (face down on ground)
- Shoulder external rotation 2×10 (tempo: up 1sec, hold 2sec, down 3sec)
- Shoulder horizontal abduction 2×10
- Alphabet
- Butterfly stretch 1×10
Koom Studio (youtube channel)