» 30-60s Hold / 5-10r with 10-20s Hold > Hips tucked, core tight to maintain hollow body and push shoulders into the floor. Reps: Cues: > 30s Hold >» See my bridge tutorial on YouTube for full tips and advice on selecting the right progression. Reps: Cues: > 5-40r > Fully locked arms the entire movement. To progress move hands closer or add weight.Reps: Cues: » 30-60s Hold / 5-10r with 10-20s Hold > Hips tucked, core tight with focus on retracting and depressing the scapula to open shoudlers. Reps: Cues: > 6-10r (keep it even) > Progression of exercise 1, Same cues apply and make sure to keep arms locked. Reps: Cues: » 30s Hold / 5-10r with 10-20s Hold > Arms fully locked. Start easy (far left) and work up slowly, it's stressful on tendons and elbows.Reps: Cues: >» 5-10r with 10-20s Hold > Legs locked, curl down from top to the bottom of the spine. To progress add weight. Reps: Cues: >» 5-10r with 10-20s Hold » Legs locked, fold at the hips. Maintain good lower back position. To progress add weight. Reps: Cues: >» See Emmet Louis's full tutorial for proper guide. > 72 Pulses The calve stretches used are very useful.Reps: Cues: >» 30-60s Hold / 5-10r with 10-20s Hold > Keep hips tucked, core tight, glutes engaged. To progress move legs apart or add weight. Reps: Cues: >» 30-60s Hold / 5-10r with 10-20s Hold > Keep hips tucked, core tight, glutes engaged. Start with easier progressions, focus on form. a 2 Reps: Cues: >» 30-60s Hold > Keep core engaged with quads and glutes tight. This is an intense position for hamstrings,Reps: Cues: > 30-60s Hold / 5-10r with 10-20s Hold > Feet wider is harder. Push your knees our by engaging glutes and abductors. Stay upright. Reps: Cues: >» 5-10r with 10-20s Hold > Keep quads tight. Engage glutes, abductors and adductors to hold. Move hips lower to progress. Reps: Cues: > 5-10r with 10-20s Hold > Engage core, glutes, and quads. This benefits adding weight, start light and progress slowly.Reps: Cues: > 5-40r with 10-20s Hold > Start in the kneeling position and sink hips back as far as possible, ideally to fully seated. Reps: Cues: > 30-60s Hold > Keep glutes and back leg is engaged. Use minimal assistence when holding this position. Reps: Cues: > As per routine / for time > Just relax in a deep squat with Ido’s 30:30 challenge or do Ido's Squat Clinic 2.0.Overhead (Shoulder Flexion) Behind Back (Shoulder Hyperextension) Hamstring (Hip Flexion) Hip Flexor (hip Extension) Middle Split (Hip Aeduction/Adduction) Squat (Glute/General Mobility) Rest as needed between exercises and pairs. > Perform 2-4 sets in each position using the reps and holds presented for each exercise respectively. Overhead (Shoulder Flexion) Behind Back (Shoulder Hyperextension) Hamstring (Hip Flexion) Hip Flexor (tip Extension) Middle Split (Hip Abduction/Adduction) Squat (Giute/General Mobily) Rest as needed between exercises and rounds. > Perform this loaded mobility 2-4 times a week. Frequency and consistency is key. [like to split my mobility training into upper and lower sections. | then perform this after the relevant training day. > Overhead (Shoulder Flexion) > Static Lat Stretch > Behind Back (Shoulder Hyperextension) > Static Pec Stretch Rest as needed between exercises and rounds. » Watch the original video on YouTube for more information and references. > Pike Core Compression > Hamstring (Hip Flexion) > Hip Flexor (Hip Extension) > Straddle Core Compression > Middle Split (Hip Abduction/Adduction) > Squat (Glute/General Mobility) Rest as needed between exercises and rounds. > | offer online coaching for people who. want a more personalised approach. For info, email vitalityandagility@gmail.com