Outlive Performance Physical Therapy
A 15-20 minute daily mobility routine that varies each day - it is focused on ACTIVE mobility and exploring your full range of motion while also controlling that range of motion as opposed to just sitting in a position and stretching it (which you probably don’t need to be doing).
1 sessions per week
Must use App app to view and log training
Program Training
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
Upper Body Push Week 1
A
3 rounds Serratus downward dog punch x 6, 3-5 seconds on each Quadruped scapular CARs x 5 reps each direction, slow, controlled Pike toe touch x 5 each side, 3-5 second hold on each Bear crawl x 15’ forward/15’ backward - slow, low, controlled
Upper Body Pull Week 1
B
3 rounds Quadruped thoracic rotation x 5 each side, breathe into the top position to get more rotation on exhale Prone shoulder CARs x 3 each side, go as far as you can into each position, keep tension on the shoulder Single arm hold x 20 seconds each side, this can be done on TRX, rings, or even lat pulldown machine by setting the weight to a high enough level to hold
Lower Anterior (Push) Week 1
C
2-3 rounds Standing hip CARs x 3 each side, slow, controlled, high tension Quadruped spinal CARs x 3 each direction, slow, segment by segment Banded hip flexion holds x 3 reps each side, 10 second hold each Duck walk, 20 feet
Lower Posterior (Pull) Week 1
D
2-3 rounds Quadruped hip CARs x 3 each side, slow, controlled, high tension Quadruped hip extension holds x 5 each side, 5 seconds each hold, keep lower back neutral here Front foot elevated split squat with knee drive, 5 each side, slow tempo
Total Body/Recovery Day #1, Week 1
E
3 rounds Brettzel x 3 each side, 3 breaths on each hold Blocked standing shoulder CARs x 3 each side Bear position spinal CARs x 3 each direction, slow, controlled 90/90 full opening x 3 each direction, slow, controlled Ankle dorsiflexion PAILs/RAILs - x 5 reps, 1 rep = 10 second “gas pedal” push down with front foot followed by 10 second toe lift up toward knee - knee stays out over the toes the whole time here
Total Body/Recovery Day #2, Week 1
F
3 rounds Sidelying thoracic rotation x 5 each side, big breath at the end range on each rep Standing spinal CARs x 3 each direction, slow, controlled Prone swimmers x 3 reps, slow, controlled, high tension 90/90 sit to stand x 3 reps each side, no weight needed Plantar flexion sitback x 5 reps, 10 second hold on each ankle (or both together)
