SHORT ROUTINES:
Morning Mobility – Full Routine (12 min)
Morning Mobility – Iso Routine (25 min)
Breathing Routine & ISO/Apnea Circuit (60 min)
Shoulder Stretch Series (25 min)
Express Spine Routine (21 min)
Express Shoulder Routine (25 min)
STRENGTH 4.0 CLASS WARMUPS (pick one daily)
CLASSES IN CHRONOLOGICAL ORDER:
Wrist/Elbow/Shoulder Mobility 7/23/20
Isometric Stretching Protocols 7/30/20
Groin/Straddle Stretching 8/13/20
Overhead Mobility Class 8/27/20
Squat Mobility Class Pt 2 9/3/20
Upper Body Flexibility Class 9/10/20
Morning Routine Workshop 10/1/20
Ham, Quad, & Chest Tempo Stretching 10/8/20
Front Split Flexibility Class 10/15/20
Bridge & Spinal Flexibility Class 10/22/20
Flexibility & New Standards Class 12/2/20
Hip Flexors, Calves, and Hammies Class 12/9/20
Hamstrings & Shoulders Class 12/16/20
Hip Flexors & Groin Class 12/24/20
Mobility Standards Mini-Routines 1/6/21
Hamstrings, Calves, Hip Flexors 1/20/21
Hamstrings/Hips Routine “C” 2/3/21
Spine/Shoulders Routine “B” 2/10/21
Straddle/Groin Routine “A” 2/17/21
Hamstrings/Hips Routine “C”, pt 2 re-test 2/24/21
Recovery Mobility/Stretching Class 3/3/21
Shoulders & Spine, Higher Intensity Stretching 3/10/21
Groin & Hips, Higher Intensity Stretching 3/17/21
Baselines Re-Test & Stretching 3/31/21
Hip ER/Flexors + Shoulders wk 1 – 4/8/21
Hip/Shoulder wk 2 + Expansive Breathing – 4/14/21
Hip/Shoulder wk 3 + Breathing – 4/21/21
Hip Flexors/Hamstrings wk 1 – 5/5/21
Hip Flexors/Hamstrings wk 2 – 5/12/21
Hip Flexors/Hamstrings wk 3 – 5/19/21
Hip Flexors/Hamstrings wk 4 – 5/26/21
Mobility-Based Recovery Session, wk 1 – 6/2/21
Mobility-Based Recovery Session, wk 2 – 6/9/21
Mobility-Based Recovery Session, wk 3 – 6/16/21
Mobility-Based Recovery Session, wk 4 – 6/30/21
Upper Body/Spine Loaded Stretching – 7/6/21
Lower Body Loaded Stretching – 7/13/21
Upper Body/Spine Loaded Stretching 2 – 7/20/21
Lower Body Loaded Stretching 2 – 7/27/21
Internal Rotation Flexibility 1 – 8/3/21
Internal Rotation Flexibility 2 – 8/10/21
Internal Rotation Flexibility 3 – 8/17/21
Spinal Flexibility 1 – 8/31/21
Spinal Flexibility 3 – 9/14/21
Feet/Hip Flexors/Hamstrings 10/6/21
Hamstrings/Hip Flexors 1 – 10/14/21
Hamstrings/Hip Flexors 2 – 10/20/21
Hams/Hip Flexors/Shoulders – 10/27/21
Shoulders/Pecs/Bridge – 11/17/21
Overhead/Spinal Extension 1 – 11/24/21
Overhead/Spinal Extension 2 – 12/1/21
Shoulder Overhead/ER/Extension – 12/8/21
Shoulder Flex/Ext/Stability – 12/15/21
High Rep Joint Mobility – 12/22/21
Hip/Neck/Wrist/Ankles 1 – 1/12/22
Hip/Neck/Wrist/Ankles 2 – 1/19/22
Groin + Upper Chest & Shoulders 1 – 1/26/22
Recovery Stretching/Breathing 1 – 2/9/22
Recovery Stretching/Breathing 2 – 2/16/22
Stretch Flows: Hips, Shoulders, Spine – 2/23/22
Breathing Basics + ISO/Apnea Circuit – 3/2/22
Morning Mobility + ISO Version – 3/9/22
Full Body Recovery Work – 3/16/22
Shoulder External Rotation 1 – 4/13/22
Shoulder External Rotation 2 – 4/20/22
Shoulder External Rotation 3 + Hips – 4/27/22
Hip Rotation & Groin 1 – 5/4/22
Hip Rotation & Groin 2 – 5/11/22
Hip Rotation & Groin 3 – 5/18/22
Side Split & Pancake 1 – 5/25/22
Side Split & Pancake 2 – 6/1/22
Side Split & Pancake 3 – 6/8/22
Side Split & Pancake 4 – 6/15/22
Accessory Strength 1 – 9/14/22
Accessory Strength 2 – 9/21/22
Accessory Strength 3 – 9/28/22
Accessory Strength 4 – 10/5/22
Accessory Strength ph2 wk 1 – 10/12/22
Accessory Strength ph2 wk 2 – 10/19/22
Accessory Strength ph2 wk3 – 10/26/22
Accessory Strength ph2 wk 4 – 11/2/22
Express Hip Routine – 12/14/22
Express Spine Routine – 12/21/22
Express Shoulder Routine – 1/4/23
Short Lower Relaxed Stretch – 1/4/23
Lower & Spine Flexibility Training, wk 1 – 1/11/23
Lower & Spine Flexibility Training, wk 2 – 1/18/23
Lower & Spine Flexibility Training, wk 3 – 1/25/23
Lower & Spine Flexibility Training, wk 4 – 2/1/23
Lower & Spine Flexibility Training, wk 5 – 2/8/23
Lower & Spine Flexibility Training, wk 6 – 2/15/23