Workout Summary


  1. Ankle Dorsiflexion & Plantarflexion 1 Set of 20 Repetitions
  2. Child's Pose into Extension 1 Set of 10 Repetitions
  3. Supine Knee to Chest 1 Set of 10 Repetitions
  4. Pelvic Tilts with Glute Engagement 1 Set of 10 Repetitions (2-4 sec holds)
  5. Cats and Dogs 1 Set of 20 Repetitions
  6. Dead Bug Leg Extended 2 Sets of 10 Repetitions
  7. Open Books 2 Sets of 10 Repetitions
  8. Clams Shells 2 Sets of 10 Repetitions
  9. Foam Roller Shoulder Stretch 1 Set of 20 Repetitions
  10. Half Kneeling Hip Flexor Stretch 1 Set of 10 Repetitions
  11. Toe Touch Modification 1 Set of 20 Repetitions
  12. Standing Dynamic Neck Stretch 1 Set of 10 Repetitions

*When applicable, 1 set means performing the exercise on both sides of the body. For example:

Supine Knee to Chest - 1 Set of 10 repetitions = 10 repetitions for each leg

Open Books - 2 Sets of 6 Repetitions = 2 sets of 6 repetitions on each side

Ques for all exercises:

Maintain breathing when performing exercises, no holding your breath!

Smooth and controlled pace.

Quality reps; try to increase range of motion every rep.

A good guideline for mobility exercises is go up to, but not to the point of pain.