Standing toe touches(index fingers on ground):3 mins
Japanese sitting (90 degrees ) : 3 mins
Deep squat : 3 mins Splits(135cm inner feet ): 3 mins Half wall bridge : 3 min Index on stick posterior hold/move: 3 min General stretching : 5 min Foam rolling- back: 5 mins - glutes ,legs and calves: 6 mins Ball rolling- arms and forearms : 5 mins - chest and shoulders : 3 mins - upper back and mid back : 5 mins - lower body : 5 mins