(Beginner/Intermediate) Warm Up [DF] Horizontal Loading Show All Acute Variables ULT Thoracic Spine – Foam Roll reps 10 Tempo fast Set Reps Tempo 1 10 Fast Show Acute Variables ULT Foam Roll Quads [DF] reps 10 Tempo fast Set Reps Tempo 1 10 Fast Show Acute Variables LAR Foam Roll – Glutes reps 10 Tempo fast Set Reps Tempo 1 10 Fast Show Acute Variables ULT Foam Roll Calves [DF] reps 10 Tempo fast Set Reps Tempo 1 10 Fast Show Acute Variables ULT Couch/Box Hip Flexor Stretch [DF] reps 10 each leg Set Reps 1 10 each leg Show Acute Variables LAR Locomotion – Prayer Stretch reps 15 Set Reps 1 15 Show Acute Variables UMT Side Lying Thoracic Rotation (Open & Close Book) [DF] reps 10 each side Set Reps 1 10 each side Show Acute Variables UMT Quadruped Thread the Needle reps 10 each side Set Reps 1 10 each side Show Acute Variables no upward rotation, just the hand drag on the ground LLT Resistance Band Shoulder Dislocates [DF] reps 20 Set Reps 1 20 Show Acute Variables using the orange resistance band LMT Banded Pull Aparts reps 20 -Keep shoulders down in a neutral position from elevating upward Set Reps 1 20 Show Acute Variables using the orange resistance band ULT Glute Bridge reps 10 Set Reps 1 10 2 10 Show Acute Variables × Click to preview an activity Share × Copy this link to share this program. Anyone with this link will be able to view the program.