Step 1: Fluid Dynamics - Techniques that promote circulation of the blood, lymph, and water. Better fluid dynamics means the tissues and joints become hydrated/lubricated allowing for better motion to occur.
Step 2: Linear Small Motor Unit Recruitment (SMUR) - These are stabilization/activation drills to create better control of our joints.
Step 3: Linear Mobility - These are flexibility exercises that promote greater extensibility, primarily in the sagittal plane.
Step 4: Multiplanar Mobility - More flexibility exercises that promote extensibility in different directions.
Step 5: Linear or Multiplanar SMUR - With greater flexibility, it's important to reintroduce more stability in the area.
Step 6: Excitation - These exercises offer greater stability and control with faster movements.
Step 7: Stimulation - These exercises increase the information to the nervous system to promote greater neuromuscular control.

Perform a 2nd set with any exercise you feel is beneficial for you.