W-UP PGM - Head U/D + S/S then ROT SHLDS F/B then ROT arms AX body then pull RT arm AX body HLD and REP LT arm then turn torso RS then LS with head still then legs STRT lean to LS and RCH arm over head and REP LT arm then ROT hips C-WISE then AC-WISE then BO with legs STRT and FLD arms HLD then CLD/WAR2 pose then O-STCH then on ALL-4s arch back and HLD then slow PUs for 12 then HLD plank for 60 then RTN to CLD/WAR2 pose then S/S HLD and ALT and on back F-STCH then crunch and HLD with BDG back and HLD for 60 then HLD legs at 90-DEG and HLD for 60 then pull leg over body HLD for 30 and ALT then FLD leg on OP pull to chest HLD for 30 and ALT and pull knee to OP SHLD and HLD for 30 and ALT then tap base of back on floor for 30 then sit legs STRT and HLD toes and ALT. Complete with MMC and FULL-ROM.