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Perform bench press with a dumbbell in 1 arm. https://www.youtube.com/watch?v=oAyxVKtid0M…

…ab wheel or barbell as far as you can and then pull it back to the start. Keep your midline tight and don’t let your back or hips break. https://www.youtube.com/watch?v=1yXRIPAAVSI…

…= 1 round. So 25x Hamstring Hell = 25x Poor Mans Leg Curls + 25x Donkey Kicks on the same leg. Repeat on the other leg for 1 round. https://www.youtube.com/watch?v=JiPBcncS3Ng…

…upper chest against the anchor to stretch your upper back area. Do not actually attempt to pick up the anchor. Your shoulders are in a very vulnerable position here. https://www.youtube.com/watch?v=ycPOjfgZifQ…

…are stretching is elevated on a bench or box. If you don’t have a high enough bench you can drop to your knees and do it on a chair. https://www.youtube.com/watch?v=pgZpVSziqDg…

…to keep both feet flat on the ground, and your weight on your heels. Try to switch sides while keeping both feet planted. Both sides count as 1 rep https://www.youtube.com/watch?v=lLVO_O2rdZo…

…roll on your back attempting to touch your toes on the ground behind you. Pull your heels to your butt while you thrust the ball foreword and stand up. https://www.youtube.com/watch?v=-XQX92YN8VQ…

Stack multiple plates on top of each other and clutch them to your chest as you walk the prescribed distance or time. https://www.youtube.com/watch?v=CEn7j05TDjs…

…aligned straight up your spine. Give yourself a big hug to get your shoulder blades out of the way and roll back and forth working on that tight tissue. https://www.youtube.com/watch?v=2M4QmTr-m60…

…than knees. Knees travel outward in direction of toes. Drive through the heels until you stand all the way up at the top hips fully extended. Return and repeat. https://www.youtube.com/watch?v=FDuJcoSdRIM…