Phase 3 Morning Workout

Exercises in Order Jelly Fish Jefferson Curl Active Cobra Downward Dog Windmill Side Reaches / Side Bends Squat hold for 60 seconds Bridge Arms Press into floor alternate legs Standing Arm Circles...

Phase 3 Mobility 1 Workout

Exercises in Order Outer Hip Stretch Splits on Furniture (with sliders if avail) Chest Stretch on Floor Downward Dog Single Leg Adductor Plank Windmill no Weight Single leg Hamstring Bridge Unilat...

Phase 3 Mobility 2 Workout

Exercises in Order Dead Bug Passive Hang Pancake + Side Bends Split Squat from Floor Weighted Hinge Seated Hip Flexor Lifts Active Hang Repetitions Windmill with weight

Phase 3 Mobility 3 Workout

Exercises in Order Goal Post Arms External Rotation FHL Calf Raises Seated Glute Stretch Side Adductor Lifts 90 90 Wipers Side Split Isolated Bent Over 90 90 Internal Rotation Stretch 90...

Phase 3 Mobility 4 Workout

Exercises in Order Passive Hang Wide Squat Hold Windmill with Weight Head and Neck Circles Arms Out Hinge with Y Arms Posterior Neck Isolated Single Leg Deadlift Exploration Arm Circles Activ...

Phase 3 Strength 1 Workout

Exercises in Order Forward Head with Weight with Butt Against Wall Hollow Body with Ankle squeeze + Knee squeeze Quadruped Hip CAR Row with DB x 8 Goblet squat Push-ups Single Leg b...

Phase 3 Strength 2 Workout

Exercises in Order Split Squat One Arm Overhead Press Bent Knee Single Leg Hinge with Weight Chin-ups Active Cobra Hollow body Calf Raise Tibial Raise

Asymmetry Routine

Massage Routine