Bend Movement

20 Minute Hip Mobility Flow (Hip Rotation Focus)

Kickstand Hip Hinge w/ Hand Assist

Unilateral Rockback Breathing

Wall Wrist Push-Up

Wrist Mobility Sequence

Hamstring Strap Stretch Supine

Wrist Extension PAILs/RAILs (Fingers Backwards)

Wrist Flexion PAILs/RAILs Closed Chain (Fingers Forward)

Curtsy to Lateral Lunge

Prone Trap Lift and Reach

Supine Active Knee Flexion Stretch / Thomas Stretch

Foot Elevated Reverse Lunge to Knee Drive

Inversion to Eversion Step

Dowel Shoulder External Rotation PAILs/RAILs

Half Kneeling Hip Internal Rotation PAILs/RAILs

Half Kneeling Hip External Rotation PAILs/RAILs

Prone Shoulder External Rotation PAILs/RAILs

Face Pull / Shoulder Row with External Rotation

Prone Knee Flexion/Extension

Sidelying Sleeper PAILs/RAILs (Shoulder Internal Rotation)

Ankle Eversion Slider

3-Position Heel Raise Isometrics

Standing Spine CAR

Toe Bridge

Push Up Plus

Bentover Shoulder Internal Rotation w/ Isometric

Quadruped W/Y

Standing Hip Flexion PAILs/RAILs (Knee Straight)

Unilateral Jefferson Curl

Jefferson Curl