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Mobility & Movement
Restore range of motion and improve movement quality.
3 days / week · All levels
Day 1
Hips + Lower
Open the hips
- • 90/90 Flow 10 min
- • Cossack Squat 3x8
- • Hip CARs 3x5
- • Couch Stretch 2x60s
Day 2
Spine + T-Spine
Posture
- • Cat/Cow 2 min
- • T-Spine Rotation 3x8
- • Wall Slides 3x10
- • Dead Hang 3x30s
Day 3
Shoulders + Full Body
Upper mobility
- • Shoulder CARs 3x5
- • Banded Pass-Through 3x10
- • Crab Reach 3x8
- • Yoga Flow 15 min