General instructions for the drills are in the drill links.
Joint mobility drills can have a disproportionately large benefit. By demonstrating to your brain that you have a controlled range of motion in your joints, you are improving your proprioceptive map and reducing threat. If your brain is less threatened, it gives you more access to your fitness.
These drills are the ones that have been found to be generally good for everyone. If you wanted to improve even more, you’d assess each one and find the ones that work the best for you.
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