Perform this circuit x 3, all very slow and controlled movements as seen in the video Quadruped Spinal CARs x 5 reps Seated Shoulder CARs x 5 reps on each side Quadruped Hip CARs x 5 reps on each side Quadruped Thoracic Rotation x 5 reps on each side

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Perform this circuit x 3, all very slow and controlled movements as seen in the video Seated Spinal CARs x 5 each direction Standing Shoulder CARs x 5 each side 90/90 Hip Mobility ENG (use hands on the floor for assistance if needed) x 5 sequences on each side Kneeling Thoracic Rotation - x 5 sequences on each side

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs x 5 each direction Prone Shoulder CARs x 5 each side Standing Hip CARs x 3 each side Kneeling Against Wall Thoracic Rotation #1 x 5 each side

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Perform this circuit x 3, all very slow and controlled movements as seen in the video Upper Thoracic Extension on Bench (use couch, coffee table, ottoman, etc) x 8 reps Standing Scapular CARs x 5 each direction, each side 90/90 Half-Opening x 5 each side Quadruped Thoracic Rotation x 5 each side

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 5 each direction Sidelying Thoracic Rotation x 8 each side Blocked Standing Shoulder CARs x 3 each side Quadruped Hip Extension Holds x 5 each side, 5 seconds each hold (no lower back extension here)

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Perform this circuit x 3, all very slow and controlled movements as seen in the video Brettzel x 5 each side Prone Shoulder CARs x 5 each side 90/90 Full Opening x 3 each direction Sidelying Thoracic Rotation x 5 each side

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 5 each direction Standing Scapular CARs x 5 each direction, each side Standing Hip CARs x 3 each side Kneeling Against Wall Thoracic Rotation #2 x 5 each side

Full Intro Video

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow CARs

Wrist CARs Wrist Extension PAILs/RAILs

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand