# Joe's Minimalist Routine

A personalized routine to develop improved strength and mobility with a small commitment of time.

## Warmup

- 1 × 10-20 Wrist Rolls
- 1 × 10-20 Forearm Spins
- 1 × 10-20 Arm Swings
- 1 × 10-20 Head Rotation
- 1 × 10-20 Trunk Swings
- 1 × 10-20 Hip Circles
- 1 × 10-20 Knee Circles
- 1 × 10-20 Ankle Rolls
- 1 × 5-10 Cat-Cow
- 1 × 10-20 Wrist Press
- 1 × 10-20 90/90 Hip Box

## Squat

- 1 × 10-12 Bodyweight Squat
- 1 × 60-90s Hip Flexor/ Quad Stretch
- 1 × 10-12 Bodyweight Squat
- 1 × 60-90s Hip Flexor/ Quad Stretch

## Pull

- 1 × 10-12 Incline Row
- 1 × 60-90s Lat Stretch
- 1 × 10-20 Incline Row
- 1 × 60-90s Lat Stretch

## Hinge

- 1 × 12-15 Deadlift (Romanian)
- 1 × 60-90s Hamstring/ Glute Stretch
- 1 × 12-15 Deadlift (Romanian)
- 1 × 12-15 Hamstring/ Glute Stretch

## Push

- 1 × 8-10 Push-Up (Incline)
- 1 × 60-90s Pectoral Stretch
- 1 × 8-10 Push-Up (Incline)
- 1 × 60-90s Pectoral Stretch

## Core

- 1 × 30-60s Plank
- 1 × 60-90s Ab Stretch
- 1 × 30-60s Plank
- 1 × 60-90s Ab Stretch