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 1 Programming

Thoracic Extension Mobilization

• 2 sets x 10-12 reps

Bird Dog

• 2 sets x 8 reps each side

Neutral Curl-up

• 2 sets x 8 reps with each knee up (4 sets total)

Side Bridge

• 2 sets x 8 reps each side (4 sets total)

Thoracic Extension Mobilization

Bird Dog

Neutral Curl-up

Side Bridge