Your choice, at least 15 min
Hang Power Clean (hang or from ground)
DB 1-leg squat (leg behind you on bench)
Lat Pull Down (work to heaviest weight)
Others as you wish
Mobility (about 30 minutes):
Hip and Shoulder (see below)
Start creating a sequence or routine that you can do, will do!
Do not include this!
Just slow down, yo, and get strong and balanced!
Planks (front, side, leg lift, pulse, etc), Hip Bridge
Hip Mobility Drills
Shoulder Mobility with resistance bands (dislocates, pull aparts, etc)
Look up some others, share you favorites!
Hold them, work them, notice the weaknesses and imbalances…make a note to improve. Without mobility, it’s hard to benefit from anything else.