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FIFA Training Centre on Instagram: "💪 Work on your dynamic mobility! ⚡ Before a training session: 8–9 exercises, 6–10 reps, ~10 mins 🧊 After a training session or standalone: 8–10 exercises, 10–15 reps, ~20 mins 🦵 Joint and muscle focus: Hip extensors and rotators, spinal extensor and rotators, ankle flexors and shoulder extensors, with strong core activation to maintain posture 👣 Execution: Sit deep with feet wider than shoulder width. Engage the core and spinal muscles to maintain a neutra
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