- Program Updates below
- Daily Movements:
- Movement #1: Door Pull Stretch: 5-10 reps straight on to start in beginning of video, 5-10x/day
- Cross body progression is shown in the video below
- Movement #2: Behind the Back Stretch: 5-10 reps 5-10x/day
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- band option with band up high over door
- Movement #3: Bridge with abdominal activation 5-15 reps with 5 sec holds
- Update: Can be done with band or in door way
- Movement #4 UPDATE: Ball Roll on your back
- Everyother day movements
- Movement #1: Pullover progression: 8-15 reps
- UPDATE: Seated with Pillowcase
- Movement #2: Band Pull Out to the Side
- Can be done in kneeling or standing
- 8-15 reps
- Movement #3: Band Pull Down from overhead: The standing position in the video not the lying down with weights
- Movement #4: Band Quad Activation Seated
- reps 8-20 followed by isometric hold for 1-2minute
- Movement #4: squat with forward reach
- Movement #5: Towel Slide for medial knee stabilization
