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This 14‑set routine blends mobility, core work, stretching, and kicking drills to improve hips, balance, flexibility, and lower‑body control. Sets 1–9 — Mobility & Core Flow set 1. Lizard Lunge. Set 2. Turn‑Around Toe Touch + Calf Raises. Set 3. Baby Stretches (cobra, camel, dead bug, figure‑4). Set 4. 90/90 Hip Flow. Set 5. Pigeon ...
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