WEEK 1
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Let's start! Program introduction & FAQs (3:26)
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Demystifying Myofascial Release (5:16)
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Day 1, Exercise 1: Anterior Hip// Core Strength: Iliacus Myofascial Release (10:41)
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Day 1, Exercise 2: Anterior Hip// Core Strength: Split Stance Knee Dips (5:20)
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Day 1, Exercise 3: Anterior Hip// Core Strength: Seated Hip Flexor Strength (9:41)
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Day 1, Exercise 4: Anterior Hip// Core Strength: Transverse Abdominus Activation (9:18)
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Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail (11:48)
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Day 2, Exercise 1: Posterior Chain: Basic Hip Co-Contraction (6:01)
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Day 2, Exercise 2: Posterior Chain: Myofascial Release - Hamstrings (5:33)
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Day 2, Exercise 3: Posterior Chain: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
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Day 2, Exercise 4: Posterior Chain: Squat Form - Posterior Chain & External Rotation (5:16)
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Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release - Plantar Fascia (5:59)
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Day 3, Exercise 2: Lower Leg// Ankle: Myofascial Release - Calves (6:01)
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Day 3, Exercise 3: Lower Leg// Ankle: Ankles - Active Range of Motion in Dorsiflexion (3:05)
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Day 3, Exercise 4: Lower Leg// Ankle: Calves - ROM, Strength & Control (9:08)
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Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
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Day 4, Exercise 1: Core Strength: Quadratus Lumborum Myofascial Release (6:42)
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Day 4, Exercise 2: Core Strength: Lumbar Rotation & Multifidus Activation (12:56)
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Day 4, Exercise 3: Core Strength: Lumbar Cat Cow & Multifidus Activation (9:55)
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Day 4, Exercise 4: Core Strength: Seated QL Hip Hikes (6:32)
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Day 4, Exercise 5: Core Strength: Prone Lumbar Release (7:14)
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Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 5, Exercise 2: Lateral Hip// Adductors: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 5, Exercise 3: Lateral Hip// Adductors: Squishy Surface Hip Stability Challenge (11:01)
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Day 5, Exercise 4: Lateral Hip// Adductors: Side-Lying Adductor Activation (9:48)
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Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Bridge Lifts (5:44)
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Day 5, Exercise 6: Lateral Hip// Adductors: Adductor Strength (4:11)
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Day 6, Exercise 1: Dynamic Movement: Core Activation - Parighasana (6:34)
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Day 6, Exercise 2: Dynamic Movement: Full Hip Mini-Flow (12:32)
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Day 6, Exercise 3: Dynamic Movement: Mellow Hip & Spine Release (10:25)
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Day 7, Exercise 1: Recovery: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 2
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Injury prevention & efficient movement, in simple terms (2:38)
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Day 1, Exercise 1: Anterior Hip// Core Strength: Iliacus Myofascial Release (10:41)
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Day 1, Exercise 2: Anterior Hip// Core Strength: Split Stance Knee Dips (5:20)
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Day 1, Exercise 3: Anterior Hip// Core Strength: Seated Hip Flexor Strength (9:41)
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Day 1, Exercise 4: Anterior Hip// Core Strength: Transverse Abdominus Activation (9:18)
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Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail (11:48)
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Day 2, Exercise 1: Posterior Chain: Basic Hip Co-Contraction (6:01)
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Day 2, Exercise 2: Posterior Chain: Myofascial Release - Hamstrings (5:33)
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Day 2, Exercise 3: Posterior Chain: Posterior Chain - Hip Extension & Hamstring Curls (4:45)
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Day 2, Exercise 4: Posterior Chain: Squat Form - Posterior Chain & External Rotation (5:16)
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Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release - Plantar Fascia (5:59)
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Day 3, Exercise 2: Lower Leg// Ankle: Myofascial Release - Calves (6:01)
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Day 3, Exercise 3: Lower Leg// Ankle: Ankles - Active Range of Motion in Dorsiflexion (3:05)
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Day 3, Exercise 4: Lower Leg// Ankle: Calves - ROM, Strength & Control (9:08)
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Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
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Day 4, Exercise 1: Core Strength: Quadratus Lumborum Myofascial Release (6:42)
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Day 4, Exercise 2: Core Strength: Lumbar Rotation & Multifidus Activation (12:56)
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Day 4, Exercise 3: Core Strength: Lumbar Cat Cow & Multifidus Activation (9:55)
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Day 4, Exercise 4: Core Strength: Seated QL Hip Hikes (6:32)
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Day 4, Exercise 5: Core Strength: Prone Lumbar Release (7:14)
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Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (At Wall) (6:53)
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Day 5, Exercise 2: Lateral Hip// Adductors: Side-Lying Gluteus Medius Leg Raise (9:24)
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Day 5, Exercise 3: Lateral Hip// Adductors: Squishy Surface Hip Stability Challenge (11:01)
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Day 5, Exercise 4: Lateral Hip// Adductors: Side-Lying Adductor Activation (9:48)
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Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Bridge Lifts (5:44)
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Day 5, Exercise 6: Lateral Hip// Adductors: Adductor Strength (4:11)
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Day 6, Exercise 1: Dynamic Movement: Core Activation - Parighasana (6:34)
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Day 6, Exercise 2: Dynamic Movement: Full Hip Mini-Flow (12:32)
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Day 6, Exercise 3: Dynamic Movement: Mellow Hip & Spine Release (10:25)
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Day 7, Exercise 1: Recovery: Nervous System Recovery - Lengthening Exhale (10:39)
WEEK 3
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Recovery: an important and enjoyable part of your training! (3:57)
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Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor & Quad MFR Reset (11:03)
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Day 1, Exercise 2: Anterior Hip// Core Strength: Flow for Quads and Hip Flexors (11:55)
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Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexors & Quad Strength In Low Lunge (7:18)
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Day 1, Exercise 4: Anterior Hip// Core Strength: Active Transverse Abdominus Twists (7:29)
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Day 1, Exercise 5: Anterior Hip// Core Strength: Twisted Root (12:05)
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Day 2, Exercise 1: Posterior Chain: Hip External Rotation, A Little Bit of Load (4:53)
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Day 2, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
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Day 2, Exercise 3: Posterior Chain: Hamstrings Myofascial Release (Seated) (8:29)
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Day 2, Exercise 4: Posterior Chain: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 2, Exercise 5: Posterior Chain: Posterior Chain, All Together (11:13)
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Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release for Foot Mobility (5:03)
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Day 3, Exercise 2: Lower Leg// Ankle: Manual Tibialis Anterior Myofascial Release (6:26)
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Day 3, Exercise 3: Lower Leg// Ankle: Elevated Calf Raises (4:55)
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Day 3, Exercise 4: Lower Leg// Ankle: Tibialis Anterior Strength (8:44)
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Day 3, Exercise 5: Lower Leg// Ankle: Anterior & Posterior Hip Strength for Ankle Support (9:11)
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Day 4, Exercise 1: Core Strength: Thoracolumbar Fascia Myofascial Release (3:48)
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Day 4, Exercise 2: Core Strength: Segmental Control and Lumbar Cat/Cow (6:35)
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Day 4, Exercise 3: Core Strength: Quadratus Lumborum Side Crunches (6:11)
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Day 4, Exercise 4: Core Strength: Pelvic Curl & Bridge March (10:21)
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Day 4, Exercise 5: Core Strength: Quadratus Lumborum and Obliques (11:33)
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Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 5, Exercise 2: Lateral Hip// Adductors: Kneeling Half Moon Leg Raises (5:38)
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Day 5, Exercise 3: Lateral Hip// Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 5, Exercise 4: Lateral Hip// Adductors: Full ROM Adductor Activation (11:54)
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Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Strength for Squatting (5:25)
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Day 6, Exercise 1: Dynamic Movement: Core in Pyramid & Triangle (8:55)
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Day 6, Exercise 2: Dynamic Movement: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 6, Exercise 3: Dynamic Movement: Legs Up The Wall (14:17)
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Day 7, Exercise 1: Recovery: Body Scan (14:47)
WEEK 4
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Some concepts: building foundations & frequent exposure (5:39)
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Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor & Quad MFR Reset (11:03)
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Day 1, Exercise 2: Anterior Hip// Core Strength: Flow for Quads and Hip Flexors (11:55)
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Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexors & Quad Strength In Low Lunge (7:18)
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Day 1, Exercise 4: Anterior Hip// Core Strength: Active Transverse Abdominus Twists (7:29)
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Day 1, Exercise 5: Anterior Hip// Core Strength: Twisted Root (12:05)
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Day 2, Exercise 1: Posterior Chain: Hip External Rotation, A Little Bit of Load (4:53)
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Day 2, Exercise 2: Posterior Chain: Single Leg Glute Bridge (5:15)
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Day 2, Exercise 3: Posterior Chain: Hamstrings Myofascial Release (Seated) (8:29)
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Day 2, Exercise 4: Posterior Chain: Glutes & Hammies - Warrior 3 & Crane (4:58)
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Day 2, Exercise 5: Posterior Chain: Posterior Chain, All Together (11:13)
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Day 3, Exercise 1: Lower Leg// Ankle: Myofascial Release for Foot Mobility (5:03)
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Day 3, Exercise 2: Lower Leg// Ankle: Manual Tibialis Anterior Myofascial Release (6:26)
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Day 3, Exercise 3: Lower Leg// Ankle: Elevated Calf Raises (4:55)
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Day 3, Exercise 4: Lower Leg// Ankle: Tibialis Anterior Strength (8:44)
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Day 3, Exercise 5: Lower Leg// Ankle: Anterior & Posterior Hip Strength for Ankle Support (9:11)
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Day 4, Exercise 1: Core Strength: Thoracolumbar Fascia Myofascial Release (3:48)
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Day 4, Exercise 2: Core Strength: Segmental Control and Lumbar Cat/Cow (6:35)
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Day 4, Exercise 3: Core Strength: Quadratus Lumborum Side Crunches (6:11)
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Day 4, Exercise 4: Core Strength: Pelvic Curl & Bridge March (10:21)
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Day 4, Exercise 5: Core Strength: Quadratus Lumborum and Obliques (11:33)
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Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Myofascial Release (Side-Lying) (6:25)
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Day 5, Exercise 2: Lateral Hip// Adductors: Kneeling Half Moon Leg Raises (5:38)
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Day 5, Exercise 3: Lateral Hip// Adductors: Eccentric Adductors, a Little Bit of Resistance (9:29)
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Day 5, Exercise 4: Lateral Hip// Adductors: Full ROM Adductor Activation (11:54)
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Day 5, Exercise 5: Lateral Hip// Adductors: Adductor Strength for Squatting (5:25)
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Day 6, Exercise 1: Dynamic Movement: Core in Pyramid & Triangle (8:55)
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Day 6, Exercise 2: Dynamic Movement: Dynamic Hip Co-Contraction & Coordination (11:25)
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Day 6, Exercise 3: Dynamic Movement: Legs Up The Wall (14:17)
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Day 7, Exercise 1: Recovery: Body Scan (14:47)
WEEK 5
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Novelty & variability - we're not robots! (1:52)
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Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor Cross-Fibering (7:29)
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Day 1, Exercise 2: Anterior Hip// Core Strength: Hip Flexor Activation Flow (7:04)
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Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexor Resistance Stretch (10:36)
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Day 1, Exercise 4: Anterior Hip// Core Strength: Diagonal Dead Bug (8:01)
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Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail Plus (11:39)
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Day 2, Exercise 1: Posterior Chain: Piriformis Myofascial Release (7:42)
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Day 2, Exercise 2: Posterior Chain: Hip External Rotation, A Little Bit More Load (9:55)
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Day 2, Exercise 3: Posterior Chain: Supine Hip Strengthener (8:18)
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Day 2, Exercise 4: Posterior Chain: Hamstring Strength - Active Half Splits (6:44)
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Day 3, Exercise 1: Lower Leg// Ankle: Tibialis Anterior Myofascial Release (4:58)
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Day 3, Exercise 2: Lower Leg// Ankle: Unilateral Calf Raise & Pronation Control (6:03)
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Day 3, Exercise 3: Lower Leg// Ankle: Dynamic Foot & Lower Leg Support (9:04)
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Day 3, Exercise 4: Lower Leg// Ankle: Single Leg Balance & Kettle Bell Pass (9:57)
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Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
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Day 4, Exercise 1: Core Strength: Lumbar Extensor Myofascial Release At Wall (4:55)
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Day 4, Exercise 2: Core Strength: Segmental Control & Resisted Lumbar Cat/Cow (9:20)
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Day 4, Exercise 3: Core Strength: Lumbar Support - Glutes & Lats (12:45)
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Day 4, Exercise 4: Core Strength: Core - Quadratus Lumborum & Side Plank (6:44)
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Day 4, Exercise 5: Core Strength: Core & Legs Coordination for Lumbar Support (11:13)
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Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Leg Lifts (5:21)
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Day 5, Exercise 2: Lateral Hip// Adductors: Curtsy Lunges & Eccentric Gluteus Medius Strength (8:37)
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Day 5, Exercise 3: Lateral Hip// Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 5, Exercise 4: Lateral Hip// Adductors: Side Plank Adductor Mini-Workout (6:48)
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Day 5, Exercise 5: Lateral Hip// Adductors: Restorative Tree Pose (15:13)
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Day 6, Exercise 1: Dynamic Movement: Cat Cow + (7:57)
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Day 6, Exercise 2: Dynamic Movement: Flowing Movement For Core Support 2 (9:39)
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Day 6, Exercise 3: Dynamic Movement: Sacroiliac Reset (5:34)
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Day 7, Exercise 1: Recovery: Intercostals Myofascial Release (10:24)
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Day 7, Exercise 2: Recovery: Side-Lying Restorative Reset (19:46)
WEEK 6
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Day 1, Exercise 1: Anterior Hip// Core Strength: Hip Flexor Cross-Fibering (7:29)
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Day 1, Exercise 2: Anterior Hip// Core Strength: Hip Flexor Activation Flow (7:04)
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Day 1, Exercise 3: Anterior Hip// Core Strength: Hip Flexor Resistance Stretch (10:36)
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Day 1, Exercise 4: Anterior Hip// Core Strength: Diagonal Dead Bug (8:01)
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Day 1, Exercise 5: Anterior Hip// Core Strength: Cat Pulling Its Tail Plus (11:39)
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Day 2, Exercise 1: Posterior Chain: Piriformis Myofascial Release (7:42)
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Day 2, Exercise 2: Posterior Chain: Hip External Rotation, A Little Bit More Load (9:55)
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Day 2, Exercise 3: Posterior Chain: Supine Hip Strengthener (8:18)
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Day 2, Exercise 4: Posterior Chain: Hamstring Strength - Active Half Splits (6:44)
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Day 3, Exercise 1: Lower Leg// Ankle: Tibialis Anterior Myofascial Release (4:58)
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Day 3, Exercise 2: Lower Leg// Ankle: Unilateral Calf Raise & Pronation Control (6:03)
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Day 3, Exercise 3: Lower Leg// Ankle: Dynamic Foot & Lower Leg Support (9:04)
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Day 3, Exercise 4: Lower Leg// Ankle: Single Leg Balance & Kettle Bell Pass (9:57)
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Day 3, Exercise 5: Lower Leg// Ankle: Gastroc & Soleus Stretch (4:20)
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Day 4, Exercise 1: Core Strength: Lumbar Extensor Myofascial Release At Wall (4:55)
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Day 4, Exercise 2: Core Strength: Segmental Control & Resisted Lumbar Cat/Cow (9:20)
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Day 4, Exercise 3: Core Strength: Lumbar Support - Glutes & Lats (12:45)
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Day 4, Exercise 4: Core Strength: Core - Quadratus Lumborum & Side Plank (6:44)
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Day 4, Exercise 5: Core Strength: Core & Legs Coordination for Lumbar Support (11:13)
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Day 5, Exercise 1: Lateral Hip// Adductors: Gluteus Medius Leg Lifts (5:21)
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Day 5, Exercise 2: Lateral Hip// Adductors: Curtsy Lunges & Eccentric Gluteus Medius Strength (8:37)
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Day 5, Exercise 3: Lateral Hip// Adductors: Myofascial Release - Adductors and Pectineus (10:16)
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Day 5, Exercise 4: Lateral Hip// Adductors: Side Plank Adductor Mini-Workout (6:48)
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Day 5, Exercise 5: Lateral Hip// Adductors: Restorative Tree Pose (15:13)
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Day 6, Exercise 1: Dynamic Movement: Cat Cow + (7:57)
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Day 6, Exercise 2: Dynamic Movement: Flowing Movement For Core Support 2 (9:39)
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Day 6, Exercise 3: Dynamic Movement: Sacroiliac Reset (5:34)
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Day 7, Exercise 1: Recovery: Intercostals Myofascial Release (10:24)
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Day 7, Exercise 2: Recovery: Side-Lying Restorative Reset (19:46)
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