| 1 | Squat opener | 3 min |  |
| 2 | Shoulder stretch | 1 min per side |  |
| 3 | Butterfly stretch | 3 min |  |
| 4 | Forearms | 3 min |  |
| 5 | Triceps stretch | 1 min per side |  |
| 6 (night) | Hip stretch | 2 min per side |  |
| 7 (night) | Forward fold | 3 min |  |
| 1 | Squat opener | 3 min | |
| 2 | Shoulder stretch | 1 min per side | |
| 3 | Butterfly stretch | 3 min | |
| 4 | Forearms | 3 min | |
| 5 | Triceps stretch | 1 min per side | |
| 6 (night) | Hip stretch | 2 min per side | |
| 7 (night) | Forward fold | 3 min | |