Chapter 3: Neck, Upper Back & Shoulder Mobility
-
Neck Stretches (1:42)
-
Barbell Trap Smash (0:43)
-
Chair Chest Release Techniques & Seated Chest Stretch (0:57)
-
Barbell Chest Release Technique & Standing Stretch (1:06)
-
Latissimus Dorsi Release Techniques & Stretches (1:47)
-
Wall Angels (0:42)
-
Thoracic Release Techniques (1:31)
-
Thoracic Rotations (1:51)
Chapter 4: Shoulder External Rotation & Retraction Strength
-
Head Retractions, Scapula Pinches & Seated Shoulder Rolls (1:24)
-
Shoulder External Rotations (1:27)
-
Serratus Wall Slides (1:03)
-
Band Pull Aparts, Front to Backs & Face Pulls (2:12)
-
Band Horizontal Pulls (1:28)
-
Bent Over Rows (1:24)
-
Single Arm Rows (1:20)
-
Bent Over Lateral Raises (1:12)
-
Shrugs (1:36)
Chapter 5: Hip & Core Mobility
-
Hip Flexor/Quadriceps Release Techniques ~& Stretches (2:36)
-
Glute/Piriformis Release Techniques & Stretches (2:04)
-
Low Back Release Techniques & Stretches (1:56)
-
Cat Camel (1:10)
-
Rectus Abdominis & Oblique Stretches (0:45)
-
Hamstring Release Technique & Stretches (2:41)
-
Adductor Release Techniques & Stretches (2:02)
Chapter 6: Hip & Core Strength & Stability
-
Banded Glute Bridge, Frog Pumps & Lateral Band Walks (2:50)
-
Banded Psoas March (0:59)
-
Dead Bug & Birddog (1:27)
-
McGill Curl Ups (1:19)
-
Ab Roll Outs (0:49)
-
RKC & Side Planks (2:03)
-
Pallof Iso Holds (1:13)
-
Hip Hinge & Romanian Deadlift - RDL (1:45)
-
Bodyweight & Goblet Squat (2:11)
-
Forwards, Rearwards & Lateral Lunges (2:02)
