Scapular Wall Slides

ULT

Scapular Wall Slides

Body Parts: Shoulder, Upper Extremity

Motor Task: Mobiliize

Tool: Bodyweight

ULT

Supine Shoulder Internal/External Rotation

Body Part: Shoulder

Motor Task: Mobiliize

UMT

3D MOVEMENT MATRIX: COMMON LUNGE WITH BL ANT REACH

Body Parts: Abductors, Adductors, Glutes Quads, LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch, Lunge

ULT

MOVEMENT MATRIX: STAGGERED SQUATS

Body Parts: Glutes Quads, Hamstrings, Lower Extremity

Motor Tasks: Mobiliize, Squat

ULT

MOVEMENT: SPLIT STANCE SCAPULAR RETRACTION

Body Parts: Back, Chest, Core, Shoulder, LPHC

Motor Tasks: Core, Mobiliize, Stretch, Pull

UMT

MD MOVEMENT: STAGGERED STANCE UL ANT REACH

Body Parts: Back, Glutes, Hamstrings, LPHC, Lower Extremity

Motor Tasks: Balance, Hinge, Mobiliize, Stretch

UMT

MD MOVEMENT: BL ANT REACH

Body Parts: Back, Calves, Glutes, Hamstrings, LPHC

Motor Tasks: Hinge, Mobiliize, Stretch

UMT

3D MOVEMENT MATRIX: ALTERNATE ARM SWING

Body Parts: Back, Core, Lats, Shoulder, Upper Extremity

Motor Tasks: Mobiliize, Raise, Stretch

GAR UMT

3D MOVEMENT MATRIX: BL OVERHEAD REACH

Body Parts: Back, Core, Lats, Push, Shoulder, Upper Extremity

Motor Tasks: Core, Mobiliize, Press, Stretch, Push, Rotation

LAR UMT

MOBILITY: TYPE 1 & 2 TSPINE MOVEMENTS

Body Parts: Back, Upper Extremity

Motor Tasks: Mobiliize, Stretch

LAR UMT

3D MOBILITY MATRIX: ANT SHOULDER WITH PELVIC DRIVER

Body Parts: Chest, Shoulder, Upper Extremity

Motor Tasks: Mobiliize, Stretch

LAR UMT

3D MOBILITY MATRIX: POS SHOULDER WITH PELVIC DRIVER

Body Parts: Back, Lats, Upper Extremity

Motor Tasks: Mobiliize, Stretch

LAR UMT

MOBILITY: LAT-MED HIP

Body Parts: Abductors, Adductors, LPHC

Motor Tasks: Mobiliize, Stretch

LAR UMT

3D MOBILITY MATRIX: POS HIP WITH PELVIC AND FOOT DRIVER

Body Parts: Hamstrings, LPHC

Motor Tasks: Mobiliize, Stretch

LAR UMT

3D MOBILITY MATRIX: ANKLE WITH KNEE DRIVER

Body Part: Lower Extremity

Motor Tasks: Mobiliize, Stretch

LAR UMT

3D MOBILITY MATRIX: ANT HIP WITH PELVIC DRIVER

Body Part: LPHC

Motor Tasks: Mobiliize, Stretch

ULT

Half Kneeling Active Hip Flexor Stretch

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

Tool: Bodyweight

Torso Twist w/ Shoulder Dip

Body Part: Upper Extremity

Motor Tasks: Mobiliize, Recover, Stretch, Twist

ULT

Down Dog to Pigeon

Body Parts: Glutes, Lower Extremity

Motor Tasks: Mobiliize, Stretch

Tool: Bodyweight

UMT

Quadruped Thread the Needle

Body Part: Upper Extremity

Motor Tasks: Mobiliize, Stretch, Rotation

Tool: Bodyweight

LMT

LMT/SMUR: Half Knee, Lateral Drive with Shift, Forced Breathing (inhale or exhale)

Body Parts: Adductors, Core, Glutes Quads, Push, LPHC

Motor Tasks: Brace, Carry, Core, Hinge, Hold, Mobiliize, Breath Work, Push

Tool: ViPR® PRO

LMT

LMT/SMUR: Half Knee, Type 1 Spinal reach , Forced Exhalation

Body Parts: Abs, Core, Obliques, LPHC

Motor Tasks: Core, Mobiliize, Press, Push Brace, Twist, Breath Work, Push

Tool: ViPR® PRO

LMT

LMT/SMUR: Offset Prepositioned Lateral Lunge hold, Forced Inhalation

Body Parts: Abs, Core, Full Body, Glutes, Glutes Quads, LPHC, Lower Extremity, Whole Body

Motor Tasks: Carry, Core, Hinge, Mobiliize, Push Brace, Lunge, Push

Tool: ViPR® PRO

UMT

Type-1 Spine Motion Walk-through

Body Parts: Full Body, Push, Whole Body

Motor Tasks: Mobiliize, Push Brace, Breath Work

GAR UMT

Type-2 Spine Motion activation tutorial

Body Part: Full Body

Motor Tasks: Locomotion, Mobiliize, Push Brace, Breath Work

LLT

Cossack Squat with Single Arm Press

Body Part: Full Body

Motor Tasks: Balance, Hinge, Mobiliize, Press

Tools: Dumbbell, Kettlebell

LLT

Cossack Squat with Bent Over Row

Body Part: Full Body

Motor Tasks: Mobiliize, Row

Tool: Dumbbell

ULT

Forward Fold Egg Beaters

Body Parts: Back, Shoulder

Motor Tasks: Hinge, Mobiliize

ULT

Half Kneeling Ankle Mobility

Body Part: Ankles

Motor Task: Mobiliize

LLT

Anterior Foot Reach with Lateral Shift

Body Part: Ankles

Motor Tasks: Mobiliize, Shift

Tool: ViPR® PRO

UMT

Internal-External Rotation Foot Reach

Body Part: Ankles

Motor Task: Mobiliize

ULT

Anterior foot reach

Body Part: Ankles

Motor Task: Mobiliize

UMT

3D MAPS Warm-UP

Body Part: Full Body

Motor Tasks: Balance, Mobiliize, Stretch, Lunge, Swing

LLT

Kettlebell Halo

Body Parts: Core, Shoulder

Motor Task: Mobiliize

Tool: Kettlebell

LMT

Shoulder Dislocations (Banded)

No Themes Assigned

Body Part: Shoulder

Motor Task: Mobiliize

Tools: Band, Resistance Band

ULT

Banded Reverse Lunge

Body Part: Upper Extremity

Motor Tasks: Balance, Mobiliize

Tool: Band

ULT

Banded Side Lunges – Excitation

Body Part: Lower Extremity

Motor Tasks: Abduction, Balance, Mobiliize

Tool: Band

LLT

DB Internal/External Rotations with March

Body Parts: Back, Core, Shoulder

Motor Tasks: Balance, Mobiliize

Tool: Dumbbell

UMT

Spiderman with Thoracic Rotation

Body Part: LPHC

Motor Tasks: Mobiliize, Lunge, Rotation

Tool: Bodyweight

ULT

Passive Shoulder External Rotation

Body Part: Shoulder

Motor Task: Mobiliize

ULT

Passive Shoulder Internal Rotation

Body Part: Shoulder

Motor Task: Mobiliize

LLT

Shoulder External Rotation w/ Arm Abducted 90°

Body Part: Shoulder

Motor Tasks: Abduction, Mobiliize, Rotation

Tool: Band

ULT

Atomic Frog Stretch

Body Part: LPHC

Motor Task: Mobiliize

Tool: Bodyweight

UMT

Supine Spinal Twist

Body Parts: Back, Glutes

Motor Tasks: Mobiliize, Stretch

UMT

Spiderman Lunge with Rotation

Body Part: Whole Body

Motor Tasks: Mobiliize, Lunge, Rotation

Tool: Bodyweight

GAR UMT

Vinyasa Flow – 35 Min

Body Part: Full Body

Motor Tasks: Balance, Mobiliize, Recover, Stretch, Yoga Pose

Tool: Bodyweight

PVC Passthrough

Body Part: Shoulder

Motor Tasks: Mobiliize, Rotation

PVC Around the World

Body Part: Shoulder

Motor Tasks: Mobiliize, Rotation

ULT

Multi Directional Foot Reach

Body Parts: Ankles, Calves, Lower Extremity

Motor Task: Mobiliize

ULT

ULT – AT – Mobility Stick Single leg Balance

Body Parts: Ankles, Back, Glutes, Push

Motor Tasks: Balance, Mobiliize, Stretch

Slant Board Squat

Body Parts: Ankles, Calves, Glutes Quads, Hamstrings, Lower Extremity

Motor Task: Mobiliize

GPR LLT

LLT – AT – Hamstring Stretch Point / Flex

Body Part: Hamstrings

Motor Tasks: Mobiliize, Stretch

Tool: Resistance Band

Hip Decoupling in Quadruped

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

Tool: Bodyweight

Hip decoupling in Quadruped

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

Tool: Bodyweight

Staggered Hip Decoupling

Body Parts: LPHC, Lower Extremity

Motor Tasks: Mobiliize, Stretch

LMT

PC – LMT – Lunge with Rotation Vipr

Body Part: Full Body

Motor Tasks: Balance, Mobiliize, Rotation

Tool: ViPR® PRO

LMT

PC – LMT – Split Stance Medial Tilt ViPR

Body Part: Full Body

Motor Tasks: Hinge, Mobiliize

Tool: ViPR® PRO

LMT

PC – LMT – Cross Body Rotation ViPR

No Themes Assigned

Body Part: Full Body

Motor Tasks: Mobiliize, Rotation

Tool: ViPR® PRO

LLT

PC – LLT Step Forward Reach ViPR

No Themes Assigned

Body Part: Full Body

Motor Task: Mobiliize

Tool: ViPR® PRO

ULT

TRX Lat Stretch (no torso rotation)

Body Parts: Back, Chest, Delts, Forearms, Lats, Shoulder

Motor Tasks: Mobiliize, Stretch

Tool: Trx

UMT

Core 4 on the Floor Hips Stretch

Body Part: Full Body

Motor Tasks: Mobiliize, Stretch

UMT

Dowel Rod Shoulder Mobility

Body Part: Upper Extremity

Motor Task: Mobiliize

Tool: Dowel

UMT

Front Kick Through

No Themes Assigned

Body Part: Full Body

Motor Task: Mobiliize

UMT

Loaded Beast T-spine Rotation

No Themes Assigned

Body Part: Full Body

Motor Tasks: Mobiliize, Rotation

ULT

Half Kneeling Adductor Rocking

Body Part: Adductors

Motor Tasks: Mobiliize, Stretch

LMT

Ankle Inversion/Eversion – Seated, Bodyweight

Body Part: Ankles

Motor Task: Mobiliize

Tool: Bodyweight