35 Moves for 35 Mins, 1 Min each: No Warmup needed

_________

1. Wide stance shoulder mobility with hinge and scoop

2. Two handed behind the head pink thing lat stretch

3. Banded tricep stretch (30s right/30s left)

4. Standing narrow grip on pink thing front line stretch

5. Hinged cat cow with pink thing under feet

On Mat

1. Quadreped tail wag with elevated active foot (R/L)

2. Downward dog to bear hover release

3. Downward dog with leg extension (R/L)

4. Low lunge with rotation (R/L)

5. Frog stretch

6. Side lying lat reaches - L

7. Side lying IT band stretch L

8. Side lying lat reaches - R

9. Side lying IT band stretch - R

10. Seated butterfly stretch

11. Seated single leg flexsion/extension (with non working leg tucked) - R

12. Seated single leg flexsion/extension (with non working leg tucked) - R

13. Legs extended seated forward bend

14. Seated spinal rotation (R/L)

15. Wide seated forward bend

16. Dynamic legs 90/90

17. Yogi push up

18. Scapula push up

19. Lying bridge with knee hug - R

20. Deep squat mobility (back and forth and side to side)

21. Squat with internal rotation

22. Standing (or lying and banded) hip flexor marches - R

23. Standing (or lying and banded) hip flexor marches - L

24. Knee hug while single leg glute bridging - R / L

25. Side plank - R/L

26. Calf stretch (internal/straight/external) - R

27. Calf stretch (internal/straight/external) L

28. Dynamic overheard squat

29. Standing hip circles (feet together)

30. Forward folds