Pallof press w single leg squat x 2
Theraband shoulder outward rotations x 2
Kneeling push up x 3
Half kneeling theraband shoulder pull x 2
Seated overhead press x 2
Dead lift x 3
Lunge w weights x 2
Pelvic floor contractions 10 x 10 second holds
Mermaid stretch x 1
neck side flexion stretches x 1
Dolphin pose x 1
Child's pose x 1
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