Workout Summary

  1. Standing Upper Body Stretch with Pole 1 Set of 10 Repetitions
  2. Lunges with Twist 1 Set of 10 Repetitions
  3. Ankle Plantarflexion and Dorsiflexion 1 Set of 10 Repetitions
  4. Hip Circles 1 Set of 10 Repetitions
  5. Cats and Dogs 1 Set of 10 Repetitions
  6. Open Books Resisted 1 Set of 10 Repetitions
  7. Double Leg Bridges 2 Sets of 10 Repetitions, 2-10 second holds, progress as necessary
  8. Dead Bug Opposite Arm Opposite Leg 2 Sets of 10 Repetitions
  9. Mini Band Walks Forward and Backward 2 Sets of 10 Repetitions, 3 steps forward and backward = 1 repetition
  10. Bird Dog with Shoulder Flexion 2 Sets of 10 Repetitions
  11. Hip Hinge Mechanics with a Club 2 Sets of 10 Repetitions
  12. Push Up Negatives 2 Sets of 5 Repetitions, 5-12 seconds down, progress as necessary
  13. T's and Y's 2 Sets of 10 Repetitions, Add 1-5 lb dumbbells as progression
  14. Squats with Dumbbell 2 Sets of 10 Repetitions,Progress weight as necessary
  15. 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.