Warm Up

Cat/Camel

• 2 sets x 10 reps

Thoracic rotation/extension mobilization

• 2 sets x 10 reps

Leg Swings or Hydrants

• 2 sets x 10-12 reps

Hip Flexor/Quadriceps Stretch

• 2 sets x 30 second hold each side

Day 2 Programming

Thoracic Extension Mobilization

• 2 sets x 10-12 reps

Hip Flexor Mobilization

• 2 sets x 10 reps (1 set each side)

Ankle Dorsiflexion Mobilization Lack of ankle dorsiflexion can force the body to flex more through the lumbar spine. Excessive lumbar flexion contributes to disc herniations.

• 2 sets x 12 reps each side

Foam Roll Work (Can also use a lacrosse or tennis ball) Spend 1-2 minutes on each muscle group

• Gluts
• Hamstrings
• Calves
• IT band

Thoracic Extension Mobilization

Hip Flexor Mobilization

Ankle Dorsiflexion Mobilization

Foam Roll Work