Seated hamstring stretch - Good for hamstrings, glutes, hips, lower back, shoulders, and groin

Frog Stretch - Good for inner thigh, hip, and lower back mobility

Caveman stretch - good for hips, quads, calves, lower back

Couch stretch - Good for quads, hips, calves

Paused sissy squat - Good for quads, knees, calves

Cuban press (with 5-pound plate) - Good for rotator cuff, front, lateral, & rear delts, triceps, elbows, forearms,

Standing wall chest stretch - Good for pecs, front delt, rear delt, biceps

Resistance band/PVC pipe around the worlds - good for rotator cuff, chest, biceps, triceps, forearms

Cat/cow - Good for mid back, practice scapular retraction, traps, lower back

Single arm dumbbell pullovers - Good for lat activation, chest, rotator cuff

Pigeon stretch - Good for glutes, hips, and lower back

Runners pose - Good for calves, hamstrings, glutes, hip flexors, groin, and lower back

Deep goblet squat - Good for Glutes, hamstrings, hips, lower back (leg power off floor)

Childs pose - Good for lower back, lats, shoulders

Adductor rocks - God for inner thigh, hamstring, hips