WEEK 1
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Day 1, Exercise 1: Core//General Mobility & Stability: Thoracolumbar Fascia Myofascial Release (3:48)
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Day 1, Exercise 2: Core//General Mobility & Stability: Mellow Seated Spine Flow (16:01)
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Day 1, Exercise 3: Core//General Mobility & Stability: Transverse Abdominus Activation (9:18)
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Day 2, Exercise 1: Lateral Hip//QL: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 2, Exercise 2: Lateral Hip//QL: Standing Gluteus Medius Hip Abduction (3:49)
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Day 2, Exercise 3: Lateral Hip//QL: Mellow Hip & Spine Release (10:25)
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Day 3, Exercise 1: Adductors & Core: 3D Hip Awareness (10:26)
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Day 3, Exercise 2: Adductors & Core: Myofascial Release - Adductors and Pectineus (10:16)
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Day 3, Exercise 3: Adductors & Core: Side-Lying Adductor Activation (9:48)
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Day 4, Exercise 1: Posterior Hip: Gluteus Maximus Myofascial Release (4:55)
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Day 4, Exercise 2: Posterior Hip: Single Leg Glute Bridge (5:15)
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Day 4, Exercise 3: Posterior Hip: Eccentric Hamstrings - Pyramid Pose (6:02)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Seated Bird-Dog (6:21)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Segmental Control and Lumbar Cat/Cow (6:35)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Passive Thoracic Extension (7:45)
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Day 6, Exercise 1: Anterior Hip & Dynamic Movement: Cross-Body Adduction (7:21)
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Day 6, Exercise 2: Anterior Hip & Dynamic Movement: Split Stance Knee Dips (5:20)
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Day 6, Exercise 3: Anterior Hip & Dynamic Movement: Supine Quad & Hip Flexor Stretch (4:34)
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Day 7, Exercise 1: Rest & Relaxation: Body Scan (14:47)
WEEK 2
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Day 1, Exercise 1: Core//General Mobility & Stability: Lumbar Extensor Myofascial Release At Wall (4:55)
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Day 1, Exercise 2: Core//General Mobility & Stability: Energizing Standing Spine Flow (7:12)
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Day 1, Exercise 3: Core//General Mobility & Stability: Active Transverse Abdominus Twists (7:29)
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Day 2, Exercise 1: Lateral Hip//QL: Quadratus Lumborum Myofascial Release (6:42)
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Day 2, Exercise 2: Lateral Hip//QL: Quadratus Lumborum Side Crunches (6:11)
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Day 2, Exercise 3: Lateral Hip//QL: Lateral Lumbopelvic Stability (6:37)
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Day 3, Exercise 1: Adductors & Core: Adductor Myofascial Release (Foam Roller) (7:22)
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Day 3, Exercise 2: Adductors & Core: Mellow Adductor Flow (4:53)
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Day 3, Exercise 3: Adductors & Core: Adductor Strength (4:11)
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Day 4, Exercise 1: Posterior Hip: Posterior Hip Myofascial Release (At Wall) (5:24)
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Day 4, Exercise 2: Posterior Hip: Glute Bridge Plus (7:21)
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Day 4, Exercise 3: Posterior Hip: Hip External Rotation, A Little Bit of Load (4:53)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Lumbar Support - Glutes & Lats (Seated) (6:56)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Thoracic Extension (4:24)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Thoracic Rotation In Lunge 1 (6:21)
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Day 6, Exercise 1: Anterior Hip & Dynamic Movement: Vastus Lateralis Myofascial Release (11:42)
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Day 6, Exercise 2: Anterior Hip & Dynamic Movement: Cat Cow + (7:57)
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Day 6, Exercise 3: Anterior Hip & Dynamic Movement: Psoas & Glutes (8:39)
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Day 7, Exercise 1: Rest & Relaxation: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 3
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Day 1, Exercise 1: Core//General Mobility & Stability: Pelvic Clock - Supine (10:10)
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Day 1, Exercise 2: Core//General Mobility & Stability: Core in Pyramid & Triangle (8:55)
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Day 1, Exercise 3: Core//General Mobility & Stability: Core & Legs Coordination for Lumbar Support (11:13)
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Day 2, Exercise 1: Lateral Hip//QL: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 2, Exercise 2: Lateral Hip//QL: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 2, Exercise 3: Lateral Hip//QL: Quadratus Lumborum and Obliques (11:33)
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Day 3, Exercise 1: Adductors & Core: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 3, Exercise 2: Adductors & Core: Adductor Strength for Squatting (5:25)
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Day 3, Exercise 3: Adductors & Core: Supta Baddha Konasana (13:02)
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Day 4, Exercise 1: Posterior Hip: Hamstrings Myofascial Release (Seated) (8:29)
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Day 4, Exercise 2: Posterior Hip: Hamstring Strength - Active Half Splits (6:44)
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Day 4, Exercise 3: Posterior Hip: Hip External Rotation, A Little Bit More Load (9:55)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Upper Trapezius & Rhomboids Myofascial Release (9:12)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Thoracic Rotation in Lunge 2 (6:52)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Lumbar Support - Glutes & Lats (12:45)
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Day 6, Exercise 1: Anterior Hip & Dynamic Movement: Iliacus Myofascial Release (10:41)
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Day 6, Exercise 2: Anterior Hip & Dynamic Movement: Cat Cow ++ (9:20)
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Day 6, Exercise 3: Anterior Hip & Dynamic Movement: Eccentric Psoas Strength on Block (6:14)
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Day 7, Exercise 1: Rest & Relaxation: 3-Part Breath Meditation (9:20)
WEEK 4
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Day 1, Exercise 1: Core//General Mobility & Stability: Sacroiliac Reset (5:34)
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Day 1, Exercise 2: Core//General Mobility & Stability: Core Activation - Parighasana (6:34)
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Day 1, Exercise 3: Core//General Mobility & Stability: Flowing Movement For Core Support 2 (9:39)
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Day 2, Exercise 1: Lateral Hip//QL: Squishy Surface Hip Stability Challenge (11:01)
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Day 2, Exercise 2: Lateral Hip//QL: Quadratus Lumborum and Obliques (11:33)
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Day 2, Exercise 3: Lateral Hip//QL: Cat Pulling Its Tail (11:48)
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Day 3, Exercise 1: Adductors & Core: Piriformis Myofascial Release (7:42)
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Day 3, Exercise 2: Adductors & Core: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 3, Exercise 3: Adductors & Core: Adductor Bridge Lifts (5:44)
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Day 4, Exercise 1: Posterior Hip: Myofascial Release - Hamstrings (5:33)
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Day 4, Exercise 2: Posterior Hip: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
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Day 4, Exercise 3: Posterior Hip: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 5, Exercise 1: General Function//Thoracic Mobility: Kneeling Thoracic Rotation (6:35)
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Day 5, Exercise 2: General Function//Thoracic Mobility: Thoracic Mobility Flow (14:12)
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Day 5, Exercise 3: General Function//Thoracic Mobility: Diagonal Dead Bug (8:01)
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Day 6, Exercise 1: Anterior Hip & Dynamic Movement: Low Back Stabilization Flow (16:56)
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Day 6, Exercise 2: Anterior Hip & Dynamic Movement: Camel Quad Burn (6:39)
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Day 6, Exercise 3: Anterior Hip & Dynamic Movement: Prone Lumbar Release (7:14)
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Day 7, Exercise 1: Rest & Relaxation: Legs Up The Wall (14:17)
