Dave Jokerst Big 3 Routine

Horizontal Loading

The Big 3 are the foot/ankle, hips and thoracic spine. Like we have talked about if we can provide more mobility as well as stability, it should open everything up and make you feel good. Use morning, night and anytime you feel tense or tight.

LAR UMT
3D Calf Stretch
reps 10 reps Each stretch
Set Reps
1 10 reps Each stretch
UMT
Internal/External Ankle Reach
reps 10 reps / each reach / each side
Set Reps
1 10 reps / each reach / each side
UMT
Transverse lunge, T Reach
reps 10 reps / side
Set Reps
1 10 reps / side
UMT
Elevated Pigeon with Progressions
reps 5 reps of each progression (use on a bench)
Set Reps
1 5 reps of each progression (use on a bench)
UMT
Prone T-Spine Rotation
reps 10 / side
Set Reps
1 10 / side
UMT
Side Lying 90-90
reps 10 / side
Set Reps
1 10 / side