Train Heroic Self Assessment

1 x 1

Side-Lying Hip CARs

1 x 10

Hip Internal Rotation PAILs/RAILs in Lunge

1 x 3:00

Banded Hip Axial Rotation Prone in Hip Extension

2 x 1:30

Hip Internal Rotation Isometric Holds

2 x 0:20

Hip External Rotation to Flexion, Progressive + Regressive

2:00, 0:20

Single Leg Straddle Sliders

2 x 1:00

Half-Kneeling Knee Flexion

1 x 8

Continuous Tension Natural Leg Extension

1 x 1:00

Quad PAILs & RAILs

1 x 3:00

Spine Capsule PAILs/RAILs w Reverse Hyper or Box

1 x 3:00

Backsync Seg-B Poor Man’s Reverse Hyper Exercise 3

1 x 2:00

Supine Spine Flexion EQI on Sandbag

2 x 1:00

Spine Lateral Flexion Eccentrics

2 x 1:00

Weighted Isometric in Shoulder Internal Rotation

1 x 1:00

Shoulder Internal Rotation Capsule Full Minute PAILs/RAILs w Axial Rotation

1 x 3:00

Shoulder Flexion PAILs & RAILs

1 x 3:00

Elbow Flexion PAILs/RAILs

1 x 3:00

Band Resisted Shoulder Flexion Lift-Offs

2 x 2:00

DB Lateral Raise

2 x 1:00

Continuous Tension Hollow Press

2 x 1:00

Banded Neck Training

1 x 5:00

Supine Neck Capsule CARs

1 x 1:00

Neck Flexion PAILs/RAILs

1 x 3:00

Thoracic Extension PAILs/RAILs

1 x 3:00

Spine Lateral Flexion with Seated in Tripod with Pulley

2 x 1:00

90/90 PAILs & RAILs

2 x 3:00

Banded Seated Hip Axial Rotations

2 x 1:00

Continuous Tension Good Morning

2 x 1:00

Frog Position PAILs/RAILs-GLS

1 x 3:00

Half-Kneeling Hamstring PAILs/RAILs

1 x 3:00

Spine Capsule PAILs & RAILs

1 x 3:00

Segmenting Spine Extension, Elevated

1 x 1:00

Hip & Spine Lateral Loading

2 x 1:00

Jefferson Curl

2 x 1:00

Seated Box Jump

3 x 3

Lateral Hurdle Hop

3 x 6

Banded Neck Training

Supine Weighted Swimmer

2 x 1:30

Supine Shoulder External Rotation PAILs/RAILs

2 x 3:00

M Stretch (Shoulder Extension PAILs/RAILs)

1 x 3:00

Elbow Rotation PAILs/RAILs

1 x 3:00

Elbow Rotation Triplet

2 x 1:00

Prone Shoulder CARs

2 x 1:00

Pull-Up

Banded Shoulder Axial Rotations in Extension

2 x 5