WARM-UP. Hip Hinge; Deadlift; Shoulder Circles; Hip Rotation; Wrist Mobility; Pushup; Squat; Overhead Push Press; Backward-Stepping Lunge

COOLDOWN. Lying Hamstring Stretch; Lying Glute Stretch; Hip Flexor Stretch; Childs Pose; Quad Stretch; Shoulder Stretch; Wrist Stretch