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Balance/Stability Session 6 (20mins)
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Full-body Mobility Session 2 (10mins)
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Intermediate Bodyweight Strength Session 1 (30mins)
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Pre-Match Muscle Activation Session (10mins)
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Balance/Stability Session 5 (15mins)
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Shoulder Mobility Session 1 (10mins)
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Full-body Mobility Session 3 (10mins)
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Prone shoulder opener
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Full-body Mobility Session 4 (10mins)
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Scarecrows
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Inch-Worm
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Wide lateral lunge
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Full-body Mobility Session 1 (15mins)
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Overhead squat
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Adductor mobility squat
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Overhead standing shoulder opener
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Ankle Alphabet mobility
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Balance/Stability Session 3 (15mins)
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The Microwave Warm-Up (5mins)
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Lateral Movement Development Session 1 (35mins)
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Walking hamstring mobility drill
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Walking lunge mobility drill
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Adductor butterfly
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Hip mobility step
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Hip mobility circles
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Flex-extend mobility drill
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Endurance Circuit 6 (15mins+)
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Seated straight arm raise
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Wall-assisted hip flexor opener
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Bench-assisted glute mobility drill
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Upper-body Mobility Session 1
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Chest opener
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Front to back leg swings
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