MOVEMENT PREP 2.

5 MINUTES
Massage Stick

Quad
30 - 60 SEC.
Lateral Squat
5
REP.
Sit your hips down and back
as you squat
Massage Stick

Neck 30 - 60 SEC.
Massage Stick

Calf
30 - 60 SEC.
REGENERATION 5 MINUTES
90

90 Stretch
5
REP.
Slowly open your chest up to the ceiling
only as far as you can while keeping your
knee in contact with the floor
Forward Lunge, Elbow to Instep in Place 5 REP.
Keep your back leg straight and chest up during at the
bottom of the movement
3
Program 1
JUMP START YOUR DAY
10
MINUTES
2. pillar bridge front
prehab
2. pillar bridge front
prehab
2. pillar bridge front
prehab
Program 1
JUMP START YOUR DAY
10
MINUTES
Glute Bridge Marching Knee Extension

1 Leg 8 REP.
Squeeze your glutes and engage your torso throughout the movement
PILLAR STRENGTH 2.5 MINUTES
Bent over Ys 8 REP.
Initiate movement from your shoulder blades not with your arms
Pillar Bridge with Arm Lifts 8 REP.
Maintain level hips throughout movement
2