Program Description
In-depth and well-rounded flow to ensure the full body is properly warmed up. It starts from the thoracic area, progresses to the lower body, and finishes with the upper body. Note: Most exercises are labeled 1-2 minutes. You don't necessarily have to go the full time; you are mainly working to feel the warming-up effects. Emphasize the movements that will help you the most. In other words, if you have notoriously tight hips (such as myself), spend more time on the lower body section as opposed to the upper body section. Meant to be done as a flow from one stretch to the next and shouldn't take longer than 15-20 minutes.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodyweight Fitness, Athletics
- EquipmentAt Home
- Program Length6 weeks
- Time Per Workout20 minutes
- CreatedMar 09, 2025 04:54
- Last EditedJul 02, 2025 09:14
Summary
Prepare your body for peak performance with this comprehensive 6-week Full Body Warm Up program. Designed for six days a week, this routine incorporates a variety of dynamic stretches and mobility exercises to enhance flexibility, improve range of motion, and activate key muscle groups. Each session focuses on bodyweight movements like the Cat Cow Stretch and Downward Dog to Cobra Flow, ensuring you’re primed and ready for any workout. Perfect for at-home training, this program will help you build a solid foundation and reduce the risk of injury while maximizing your gains.
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cat Cow Stretch
1
1-2 mins
-
2
Thread The Needle
1
1-2 mins
-
3
Open The Book
1
1-2 mins
-
4
Lower Trunk Rotation
1
1-2 mins
-
5
Downward Dog To Cobra Flow
1
1-2 mins
-
6
Child'S Pose To Cobra Flow
1
1-2 mins
-
7
World's Greatest Stretch
1
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation
1
1-2 mins
-
9
Glute Bridge (Bodyweight)
1
1-2 mins
-
10
90/90 Hip Rotations
1
1-2 mins
-
11
Hip Airplanes
1
1-2 mins
-
12
Superman
3
5-6 reps
-
13
Isometric Dead Bug
3
5-6 reps
-
14
Neck Rolls
1
1-2 mins
-
15
Banded Shoulder Circles
1
1-2 mins
-
16
Shoulder Roll
1
1-2 mins
-
17
Banded External Shoulder Rotation
1
1-2 mins
-
18
Banded Internal Should Rotation
1
1-2 mins
-
19
Banded Face Pull
1
1-2 mins
-
20
Standing Quad Stretch
1
1-2 mins
-
21
Ankle Roll
1
1-2 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Cat Cow Stretch1 Set
1-2 mins
-
2
Thread The Needle1 Set
1-2 mins
-
3
Open The Book1 Set
1-2 mins
-
4
Lower Trunk Rotation1 Set
1-2 mins
-
5
Downward Dog To Cobra Flow1 Set
1-2 mins
-
6
Child'S Pose To Cobra Flow1 Set
1-2 mins
-
7
World's Greatest Stretch1 Set
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation1 Set
1-2 mins
-
9
Glute Bridge (Bodyweight)1 Set
1-2 mins
-
10
90/90 Hip Rotations1 Set
1-2 mins
-
11
Hip Airplanes1 Set
1-2 mins
-
12
Superman3 Sets
5-6 Reps
-
13
Isometric Dead Bug3 Sets
5-6 Reps
-
14
Neck Rolls1 Set
1-2 mins
-
15
Banded Shoulder Circles1 Set
1-2 mins
-
16
Shoulder Roll1 Set
1-2 mins
-
17
Banded External Shoulder Rotation1 Set
1-2 mins
-
18
Banded Internal Should Rotation1 Set
1-2 mins
-
19
Banded Face Pull1 Set
1-2 mins
-
20
Standing Quad Stretch1 Set
1-2 mins
-
21
Ankle Roll1 Set
1-2 mins
-
Day 2
1
Cat Cow Stretch1 Set
1-2 mins
-
2
Thread The Needle1 Set
1-2 mins
-
3
Open The Book1 Set
1-2 mins
-
4
Lower Trunk Rotation1 Set
1-2 mins
-
5
Downward Dog To Cobra Flow1 Set
1-2 mins
-
6
Child'S Pose To Cobra Flow1 Set
1-2 mins
-
7
World's Greatest Stretch1 Set
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation1 Set
1-2 mins
-
9
Glute Bridge (Bodyweight)1 Set
1-2 mins
-
10
90/90 Hip Rotations1 Set
1-2 mins
-
11
Hip Airplanes1 Set
1-2 mins
-
12
Superman3 Sets
5-6 Reps
-
13
Isometric Dead Bug3 Sets
5-6 Reps
-
14
Neck Rolls1 Set
1-2 mins
-
15
Banded Shoulder Circles1 Set
1-2 mins
-
16
Shoulder Roll1 Set
1-2 mins
-
17
Banded External Shoulder Rotation1 Set
1-2 mins
-
18
Banded Internal Should Rotation1 Set
1-2 mins
-
19
Banded Face Pull1 Set
1-2 mins
-
20
Standing Quad Stretch1 Set
1-2 mins
-
21
Ankle Roll1 Set
1-2 mins
-
Day 3
1
Cat Cow Stretch1 Set
1-2 mins
-
2
Thread The Needle1 Set
1-2 mins
-
3
Open The Book1 Set
1-2 mins
-
4
Lower Trunk Rotation1 Set
1-2 mins
-
5
Downward Dog To Cobra Flow1 Set
1-2 mins
-
6
Child'S Pose To Cobra Flow1 Set
1-2 mins
-
7
World's Greatest Stretch1 Set
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation1 Set
1-2 mins
-
9
Glute Bridge (Bodyweight)1 Set
1-2 mins
-
10
90/90 Hip Rotations1 Set
1-2 mins
-
11
Hip Airplanes1 Set
1-2 mins
-
12
Superman3 Sets
5-6 Reps
-
13
Isometric Dead Bug3 Sets
5-6 Reps
-
14
Neck Rolls1 Set
1-2 mins
-
15
Banded Shoulder Circles1 Set
1-2 mins
-
16
Shoulder Roll1 Set
1-2 mins
-
17
Banded External Shoulder Rotation1 Set
1-2 mins
-
18
Banded Internal Should Rotation1 Set
1-2 mins
-
19
Banded Face Pull1 Set
1-2 mins
-
20
Standing Quad Stretch1 Set
1-2 mins
-
21
Ankle Roll1 Set
1-2 mins
-
Day 4
1
Cat Cow Stretch1 Set
1-2 mins
-
2
Thread The Needle1 Set
1-2 mins
-
3
Open The Book1 Set
1-2 mins
-
4
Lower Trunk Rotation1 Set
1-2 mins
-
5
Downward Dog To Cobra Flow1 Set
1-2 mins
-
6
Child'S Pose To Cobra Flow1 Set
1-2 mins
-
7
World's Greatest Stretch1 Set
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation1 Set
1-2 mins
-
9
Glute Bridge (Bodyweight)1 Set
1-2 mins
-
10
90/90 Hip Rotations1 Set
1-2 mins
-
11
Hip Airplanes1 Set
1-2 mins
-
12
Superman3 Sets
5-6 Reps
-
13
Isometric Dead Bug3 Sets
5-6 Reps
-
14
Neck Rolls1 Set
1-2 mins
-
15
Banded Shoulder Circles1 Set
1-2 mins
-
16
Shoulder Roll1 Set
1-2 mins
-
17
Banded External Shoulder Rotation1 Set
1-2 mins
-
18
Banded Internal Should Rotation1 Set
1-2 mins
-
19
Banded Face Pull1 Set
1-2 mins
-
20
Standing Quad Stretch1 Set
1-2 mins
-
21
Ankle Roll1 Set
1-2 mins
-
Day 5
1
Cat Cow Stretch1 Set
1-2 mins
-
2
Thread The Needle1 Set
1-2 mins
-
3
Open The Book1 Set
1-2 mins
-
4
Lower Trunk Rotation1 Set
1-2 mins
-
5
Downward Dog To Cobra Flow1 Set
1-2 mins
-
6
Child'S Pose To Cobra Flow1 Set
1-2 mins
-
7
World's Greatest Stretch1 Set
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation1 Set
1-2 mins
-
9
Glute Bridge (Bodyweight)1 Set
1-2 mins
-
10
90/90 Hip Rotations1 Set
1-2 mins
-
11
Hip Airplanes1 Set
1-2 mins
-
12
Superman3 Sets
5-6 Reps
-
13
Isometric Dead Bug3 Sets
5-6 Reps
-
14
Neck Rolls1 Set
1-2 mins
-
15
Banded Shoulder Circles1 Set
1-2 mins
-
16
Shoulder Roll1 Set
1-2 mins
-
17
Banded External Shoulder Rotation1 Set
1-2 mins
-
18
Banded Internal Should Rotation1 Set
1-2 mins
-
19
Banded Face Pull1 Set
1-2 mins
-
20
Standing Quad Stretch1 Set
1-2 mins
-
21
Ankle Roll1 Set
1-2 mins
-
Day 6
1
Cat Cow Stretch1 Set
1-2 mins
-
2
Thread The Needle1 Set
1-2 mins
-
3
Open The Book1 Set
1-2 mins
-
4
Lower Trunk Rotation1 Set
1-2 mins
-
5
Downward Dog To Cobra Flow1 Set
1-2 mins
-
6
Child'S Pose To Cobra Flow1 Set
1-2 mins
-
7
World's Greatest Stretch1 Set
1-2 mins
-
8
Pigeon Stretch with Thoracic Rotation1 Set
1-2 mins
-
9
Glute Bridge (Bodyweight)1 Set
1-2 mins
-
10
90/90 Hip Rotations1 Set
1-2 mins
-
11
Hip Airplanes1 Set
1-2 mins
-
12
Superman3 Sets
5-6 Reps
-
13
Isometric Dead Bug3 Sets
5-6 Reps
-
14
Neck Rolls1 Set
1-2 mins
-
15
Banded Shoulder Circles1 Set
1-2 mins
-
16
Shoulder Roll1 Set
1-2 mins
-
17
Banded External Shoulder Rotation1 Set
1-2 mins
-
18
Banded Internal Should Rotation1 Set
1-2 mins
-
19
Banded Face Pull1 Set
1-2 mins
-
20
Standing Quad Stretch1 Set
1-2 mins
-
21
Ankle Roll1 Set
1-2 mins
-