Banded Lat Stretch

Half Kneeling Rocks

Seated SL Hip Mobilization

Seated Hip Flexor Activation

Banded Front Shoulder Rotations

Backward Shoulder Rotations

Lunge To Cossack Squat

Axial Rotations

Birddog Glute Mobilization

Lying Quad Stretch

Cable Curls

Cable Tricep Pushdowns

Close-Grip Bench Press (Arms)

Hold the dumbbells with a neutral grip (thumbs facing the ceiling). Slowly lift the dumbbell up to chest height Return to starting position and repeat.

Dumbbell Hammer Curl

Sit on incline bench holding dumbbells at sides, palms facing inward. Curl one dumbbell while twisting palm toward shoulder. Lower slowly, then repeat with opposite arm.

Dumbbell Incline Twisting Curl

Single-Arm Cable Curls

Y Bar Cable Tricep Extension

While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly bring the weight back down to the starting position.

Barbell Curl

Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out. Stop the bar a few inches from your forehead and extend your elbows back up.

Mobility 3