FULL BODY MOBILITY - WEAK LOW BACK AND CORE

Choose 2-3 or all from each Dynamic Stretch:

Dynamic Upper:​ Choose 2-3
Shoulder CARs x10/10
SA Rack Lat Stretch With Rotation x8/8
Quadruped T-Rotations x8/8
Side lying T-Rotations x8/8
Cat-Cow x10
Banded Over and Backs x10

Dynamic Lower:​ Choose 2-3
Hip CARs x10/10
90/90 Hip Rotations x8/8
90/90 Hip Rotations w/ Bridge x8/8
Side to side Leg Swings x10/10
Forwards and Backwards Leg Swings x10/10

Mobility Flows: Choose 2-3
Plank to single leg pike to runner lunge x5/5
Plank to Pigeon ISO x10s x3/3
Worlds Greatest Stretch x5/5
Knee Hug to Hamstring Swoop to Quad Stretch x5/5
Inchworms x6
Cossack Squat With T-Rotations x8/8
Static Stretches: choose 1-3 or all to stretch

Upper:​ Choose 2-3
Child Pose x30s
90* Rack Pec Stretch x30s
TRX Lat Stretch x30s
Kneeling/Standing Wrists Stretch (floor/bench)
Dead Hang x30s

Lower:​ Choose 2-3
HK Hip Flexor Stretch x30s/30s
Figure 4 Stretch x30s/30s
Pigeon x30s/30s
Supine Banded Hamstring Stretch x30s/30s
Goal Tender Stretch ( Quadruped Adductor stretch) x30s
Calf Stretches on wall or bar x30s/30s

Core:​ Choose 2-3
Plank 20s
Deadbug Pullovers (low back focused) Alt x12-2s tempo reps
Side Plank 20s/side
90/90 Heel Drops x12 slow controlled (2s tempo reps)
30s rest

Leg Raises x8-10
Birddog Banded Crunch x16
Active Rest: Pelvic Tilts x20
2-3 sets