Static stretches for quads, hamstrings, chest, back, triceps, glutes.
Bent-over row, wide row, dead row (pulling to hips). les mills bodypump tracks
Crunches (on bench), oblique twists, plank holds, leg lowers, sometimes sit-ups. Static stretches for quads
Wide squat, narrow squat, pulse squats, sometimes calf raises at the end. glutes. Bent-over row