1. External Rotation in 0 degrees abduction
2. External Rotation in 90 degrees abduction
3. Scapula setting and pull through
4. Scapula push ups
5. Clams
6. Single Leg Bridges
7. Calf Raises
8. Single Leg Squats
9. Split Leg Squats
10. Arabesque
11. Walking Drive through
12. Step up drive through
13. Crab walks
14. Crunches with straight leg raises
15. Plank
16. Plank with leg lifts
17. Plank with catch
18. Side plank
19. Side plank with hip drop
20. Side plank with hip abduction
21. Incline plank with knee to chest
22. Fit ball plank with knee to chest
23. SAPP
24. Calf stretch
25. Hamstring stretch
26. Pedalling
27. Quad Stretch
28. Femoral nerve stretch
29. Hip Flexor Stretch
30. Adductor stretch
31. Lumbar rotations
32. Knee to chest stretch
33. FABERS stretch
34. Thoracic rotation stretch
35. Foam rolling ITB
36. Thoracic Extension over foam roller
37. Pec Stretch
38. Posterior cuff/deltoid stretch
39. Lat Dorsi stretch
40. Self-massage with ball
41. Upper traps and levator scap stretch
42. Plantar flexion stretch