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Phase 2 loading Warm up (mobility): x1 1. 90/90s 2. Cat cows x10 3. Wall push hip car rhythmic 15s per movement per side Warm up (isometrics): x2 1. Deep squat hold supported 40s hold 2. T-spine opener band resisted 10/side 3. Pallof press hold 30s hold per side Block 1: x3 1. Single leg RDL into shoulder