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0:01:01
tibial internal rotation work
0:00:22
long-sit punch and pull
0:00:24
extensive split jump
0:00:50
wall roller squat
0:00:33
short side plank with vertical reach
0:00:22
half-kneeling sa shoulder press
0:02:23
bear hip shift
0:00:24
lower sit punch and row
0:00:16
lower sit horizontal throw
0:00:22
lower sit row and reach
0:00:19
inverted cook hip bridge
0:00:33
low sit bicep curl
0:00:20
short-sit low reach row
0:00:33
bear to down dog (heel-referenced)
0:01:58
90/90 narrow isa breath
0:00:33
tall kneeling suitcase carry hr
0:01:31
side-lying wide isa breath
0:01:01
kettlebell goblet clean
0:00:26
alternating db floor press feet on wall
0:00:23
ffe split hold w/ heel reference
0:00:18
single arm vertical row
0:00:12
half-kneeling med ball scoop
0:01:26
seated hip shift drill
0:00:26
wall march drill front side mechanics
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