Workout Summary
- Standing Upper Body Stretch with Pole 1 Set of 10 Repetitions
- Lunges with Twist 1 Set of 10 Repetitions
- Ankle Plantarflexion and Dorsiflexion 1 Set of 10 Repetitions
- Hip Circles 1 Set of 10 Repetitions
- Cats and Dogs 1 Set of 10 Repetitions
- Open Books Resisted 1 Set of 10 Repetitions
- Double Leg Bridges 2 Sets of 10 Repetitions, 2-10 second holds, progress as necessary
- Dead Bug Opposite Arm Opposite Leg 2 Sets of 10 Repetitions
- Mini Band Walks Forward and Backward 2 Sets of 10 Repetitions, 3 steps forward and backward = 1 repetition
- Bird Dog with Shoulder Flexion 2 Sets of 10 Repetitions
- Hip Hinge Mechanics with a Club 2 Sets of 10 Repetitions
- Push Up Negatives 2 Sets of 5 Repetitions, 5-12 seconds down, progress as necessary
- T's and Y's 2 Sets of 10 Repetitions, Add 1-5 lb dumbbells as progression
- Squats with Dumbbell 2 Sets of 10 Repetitions,Progress weight as necessary
- Squats with Hip Turn Supported 2 Sets of 10 Repetitions
If applicable - 1 set is performing the exercise in all ways.
Example:
Hip Circles - 1 Set of 8 repetitions = 1 set of 8 leg circles one way, then other way, then the same for the other leg.
Lunges with Twist - 1 Set of 6 repetitions = 12 reps total, 6 each leg.