Warm ups

Warm-up 1
2x through 1 min cardio
5 Open Book stretch/ banded L + R1
5-20 Banded RDL
15-20 Banded standing bicep curls
50' Walking Hamstring sweeps

This warmup is more focused on warming up back side of the body.

Higher reps on the banded exercises like RDL and curls to get connection, experiment here with band thickness and the 'lowering' portion of movements.

For open book, experiment with and without a band

Warm-up 2
2x through
1 min cardio
10 standing lateral leg swings L + R
15-20 Overhead banded tricep extention
8-10 lateral shoulder raises
10 unloaded Bulgarian Split squat L + R

This warmup is more focused on warming up front side of the body

Leg swings should be dynamic but also still controlled.

Alternative to unloaded bulgarian split squats is a walking lunge or static split squat