Spine & Hips 1.0

2-3 Rounds: Cat-Cow – 8 reps 90/90 Hip Rotations – 8 each World’s Greatest Stretch – 6 each Glute Bridge March – 10 reps Seated Forward Fold – 30 sec Pigeon Pose – 30 sec each T-Spine Opener – 8 reps each Hip Airplanes (hands supported) – 6 each Follow along with the videos

Shoulders & T-Spine 1.0

Perform 2-3 Rounds: Wall Angels – 10 reps Thread the Needle – 6 each Scapular Push-Ups – 10 reps Shoulder CARs – 6 each direction Prone I-Y-Ts – 8 each Banded Pull-Aparts – 12 reps PVC Pass Through – 10 reps Band Around the World - 12reps each side Follow along with the videos

Full Body Flow 1.0

3 Rounds of each: Inchworm - 5 reps Cobra - 30 seconds Down Dog – 30 seconds Russian Baby Maker - 8 reps Deep Squat Hold + Thoracic Reach – 30 sec Lateral Lunge w/ Overhead Reach – 8 each 90/90 Hip Switch – 8 each Standing Toe Touch to Overhead Reach – 10 reps Kneeling Hip Flexor Stretch - 30 seconds on each side Follow along with the videos

Hips & Hamstrings 1.0

2-3 Rounds of each: Couch Stretch – 90 sec each Hamstring Scoop – 10 each Lizard Pose – 30 sec each Jefferson Curl (BW) – 10 reps Standing Hip Circles – 6 each direction Frog Pose – 90 sec Single-Leg Glute Bridge Hold – 20 sec each Follow along with the videos

Ankle + Core Stability 1.0

2-3 Rounds Assisted Kneeling Ankle Dorsiflexion- 45s each side Wall Calf Stretch -45s each side Standing Ankle Circles - 15reps each side Deep Squat Hold - 30s Dead Bug – 8 reps each Bear Hold – 20–30 sec Calf Raise – 12 reps McGill Bird Dog – 8 each Follow along with the videos