Exercises

5 Key Elements Posture Basics

Pelvic Tilting Mobility

Abdo/Core

Hundreds with Abdo prep

One Hundreds

Hundreds with Abdo prep

Leg Stretch : OLS 2

Scissors lev 2

Toe taps : Scissors Lev 2 

Leg Stretch : OLS 1

Leg Stretch : OLS 3

Shoulder opening / strengthening

Posterior Cuff Stretch

Cobra Slow

The Cork Screw

Arm/chest opening-

cuff strengthening

Upper Trap Stretch

Thread The Needle

Chest Stretches

The Dart -Scap Strengthening

The Dart -Scap Strengthening

Triceps Stretch

Thoracic mobility

TSP Rotation/

chest opening

Thread The Needle

Cat Stretch

Thoracic Rotation Mobility

Cobra

Gluts Hip Extension

Thigh/Quad Stretches

4 Pt Kneeling Hip Extension 2

Prone Hip Extension 1

Hip Strengthening

Bridge

Bridge with Leg Extension

Bridge with Hip Dips

Lift and Lower in Side Lying

Gluts : Bridges

marching knees

The Clam

Hip Circles in Side Lying

Clam Circles in Side Lying

Hip Mobility

Piriformis Advanced

Neurodynamic Sliders

Pigeon Stretch

Hip Twist lev 3

Lumbar Mobility /strengthening

Thigh/Quad Stretches

Lumbar Rotation : Hip Twist 2

Cat - Cow

1 : Set Up /Positioning

Side Bend

Bridge

Cobra

One leg Circle

Swimming lev 4

2 : Side Bends

Ankle and foot

Calf stretches

foot/ankle flexibility

Show pony / run

Stretches:

Posterior Cuff Stretch.                https://www.youtube.com/clip/UgkxPnUMJKzE4bfY3N5Wv1gYO1GvISHJLSvv

Trapezius Neck Stretches.          https://www.youtube.com/clip/UgkxYu-FzjdZvsOb0ePS5CsVvaRQ55JGSc5e

Quads Stretches.      https://www.youtube.com/clip/UgkxdCiKl1N79Za0hYUD2lfMd4NV-gCboWvb

Quads Stretch.          https://www.youtube.com/clip/Ugkxa11Isj9Fl7xGyKBKq-eT-xvDiFqP8qMu

Piriformis stretch.        https://www.youtube.com/clip/UgkxtsnVj6PN6jgt2C4F2DlAHQ2V_17kSUX4

Pigeon Stretch.             https://www.youtube.com/clip/Ugkx_yLkEU4TyQF3DgbEaxiTzyQCn3K9ctSw

Cat Stretch.              https://www.youtube.com/clip/UgkxW6SEZ2-zJt8bFjLhDjotljRFEYt025Bf

Triceps Stretch.       https://www.youtube.com/clip/UgkxCceyRGw72H7nRqHzp5fJMacIEayKzQpK

Slow Cobra.                  https://www.youtube.com/clip/UgkxNUogLftvpOEc5U6mwJg2ApP5yAOzsGxf

Thread the Needles.        https://youtube.com/clip/UgkxNhFVd-67MpHGqy2h8FwiZ5dOJkG1IGXD?si=dV3YT6Le_rZUTLtq


Cat - Cow.                          https://www.youtube.com/clip/Ugkxdd30swm6oiJwZRZW0OnH3MrLG_a3dOKB

Pelvic Tilting.                       https://www.youtube.com/clip/UgkxpZ8YDwSkptL3QyxQu25e41Wf9iRTInE0

Leg Reaches OLS 1                           https://youtu.be/gwu07rDav3U

Leg Reaches OLS2.             https://www.youtube.com/clip/UgkxDHU18JAid8Ha9IU2WWE4GF9rhcw7qJ1Y

Bridges                                https://youtu.be/WbQgSEPbjKc

Bridge with leg extension     https://www.youtube.com/clip/UgkxVDfX9we32xioKacI410abz3NBSa1X71N

Prepare to Side bend            https://www.youtube.com/clip/UgkxKzvw3WD1-xDlrkysdzlxrsz5DPM3PSiF

Side bend strength                            https://www.youtube.com/clip/UgkxDaid6XFyqPS7khahfGwJjKW9cX4bJn2J

Gluts hip extenson.                            https://www.youtube.com/clip/UgkxDEcVIqJViOvKPKLgJdj7LBnsSK0GOr4i

Glut hip extension in kneeling.           https://www.youtube.com/clip/Ugkx03JVhRjtFA9pyw-yCOdInihPjLvS3Aex

Lumbar rotation Hip twist 2                https://www.youtube.com/clip/UgkxfhtlHZsIrB0mTdRzzUe1FjekBHT0_T6W

Hip twist lev 3                                        https://www.youtube.com/clip/UgkxyzzidjX1DuSwOAPPKhkUnt0dK5B4QH4H

Thoracic reaches.          https://youtube.com/clip/UgkxPguKzsx79cTJhLk73AMiqqJjUQHlm-9I?si=ay_vqkZ-WZa6Su7B

Swimming lev 4.            https://youtube.com/clip/UgkxmVKnXXm74f9Ms0tOA8zfju0CVyHxdcnI?si=fuZPDL4TNvfqVRhk

Scissors                           https://www.youtube.com/clip/Ugkx8nopr4YL0uq3OvN10T-sGxoaPfR50Qpz

Scissors 2 DTT                 https://youtube.com/clip/UgkxckdpAfn0rBiITM3CXitVf_nNdbwqdm_C?si=tkx8iEBgGE5fPAI2

Scissors2/3.                  https://youtube.com/clip/Ugkx-z80N4ErsEkoiaOdaLFAeRQxPpB6HZMv?si=qCUa767WVSVOoAzO

Hundreds 2               https://youtube.com/clip/UgkxexiFb-OQ0J2FXg6p7iAxMpfYQNwhLF_N?si=5sPO_vi8ik_tESFC

Hundreds 3.              https://youtube.com/clip/UgkxTba-93UzegKTzGAArlUQgK5805SFHBLq?si=sD6EZA0PQjaHP9j8

Arm opening, Post cuff strengthen      https://youtube.com/clip/UgkxE3IjIiKeNIvCEQQ80rL3qoEgaPvgmCbM?si=XBXSPEYPdzsf5lCQ

The Dart. https://www.youtube.com/clip/Ugkxah7t-1BOXiONOc7iTKWuWbxIZYKxHSKx