Watch the videos provided below the workout. Practice each movement, take your time and focus on the positioning and feel for each. Think about what muscles are working and proper engagement of your core. *Be sure to use the appropriate weight, resistance and intensity so you are fatiguing within the recommended repetitions and duration.

Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.

Begin with Self Massage

(1) Massage Quadriceps, lateral to inner areas, 2-5 minutes each side with Dense Foam Roller, Theragun, TP Quadballer

• Tight quadriceps tilt the pelvic anteriorly, causing lumbar issues and compensations.

• Tilt inward and outward to target inner and outer thigh area as needed. Breathe.

• To learn more about the Quadricep health and why we recommend this area often to be addressed, click here.

(2) Foam Roll Lat / Tricep area 2-5 minutes each side

• The latissimus dorsi is a long muscle of your back that ties into the front of your shoulder and runs all the way down connecting with the fascia of your lower back and pelvic. It can cause postural issues such as rounded shoulders, forward head, contributing to low back and hip disfunction.

(3) Glute Hip Area 2-5 minutes each side

• Start with a dense foam roller, progress to a 5 inch Ball or Lacrosse Ball to get deeper and more targeted.

Workout 2-4 Rounds

(1) Bird Dogs 8-10 repetitions, holding each 4-8 seconds

• Don’t rush through these. Practice feeling the engagement of your core as you build tension.

• Hold end range of motion for 8 seconds.

(2) Single Leg Floor Glute Bridge 6-12 reps.

• Watch for arching lower back trying to create more range of motion, keep ribs down/neutral.

• Drive through glute, pausing at top. Watch for knee bowing outwards.

(3) Seated Single Leg Hip Flexion with 5-10lbs, 10-15 reps

• Sit on a chair, stool, box, stability ball etc. Knees need to be 4+ inches below hips when sitting tall.

• Place a medicine ball, dumbbell, etc. on one knee.

• Pause at top end point for 3 seconds. Focus on your hip flexors and abdomen working together.

(4) Standing Mini-band Side to Side Walks 20-45 seconds

• Use a medium+ resistance mini band around ankles. To get more glute medius and hip external rotators, place band around feet over pinky toe joint.

• Move slowly side to side, watching for shoulders rocking. Keep abdomen tight throughout.

(5) Tall Kneeling Core Press-outs 6-12 reps, 5-10 second holds

• Use light to moderate band, focus on form and engagement.

• Keep shoulders packed, head & neck neutral.

• Press out slowly, the slower the better.

Finish with:

(1) Half Kneeling Hip Quad Hip Flexor Stretch (couch stretch) 3x30-60 seconds

• Watch for any arching of lower back.

• You can gently move in and out of the stretch throughout duration.

• Keep back glute engaged to help stabilize the area and put you in the right position.

• BREATHE

(2) Kneeling Stability Ball 2 Arm Lat Stretch 3x10 second Holds

• Keep arms locked out at elbows with THUMBS facing up.

• Round back taking a breathe, repeat.

(3) 90/90 Hip Stretch 5x10 seconds

• Keep back straight, watch for rounding spine to increase range of motion.

• Keep shoulders squared to floor. Breathe.

(4) Assisted Hamstring Stretch with Active Leg Raise 8-10 x 8-10 seconds

• Place strap in center of arch of foot.

• At the bottom end range of motion, press heal into floor during the 8-10 second hold.

• Use your core to raise the leg back up inline with the other.