Core Mobility [JRD]

Horizontal Loading

Use as a warm up or cool down mobility block

LAR
Self-Massage: T-Spine

time 1 min

"How-to" self-massage for the Thoracic Spine (mid-upper region of back).

Set	Time
1	1 min h:m:s

LAR
Self-Massage: Low Back

time 1 min

"How-to" self-massage for the low back/lumbar region.

Set	Time
1	1 min h:m:s

LAR
Self-Massage: Glutes

time 1 min

"How-to" self-massage for the glutes/posterior hip.

Set	Time
1	1 min h:m:s

ULT
Child’s Pose to Cobra

reps 10

Set	Reps
1	10

LAR ULT
Upward Downward Dog

reps 10

Set	Reps
1	10

UMT
Side Lying 90-90

reps 5 each side

Set	Reps
1	5 each side

UMT
World’s Greatest Stretch

reps 5 each side

Set	Reps
1	5 each side

LAR ULT
Step Forward Flex then Step Back Extend

reps 10

Set	Reps
1	10

UMT
Transverse Lunge Touchdown

reps 5 each side

Set	Reps
1	5 each side