RESTORE FUNDAMENTALS

ANKLES

15 reps calf raises

5 reps +10 sec holds calf stretch bent to straight

1 minute calf wall stretch

5 reps +10 sec holds oustide ankle stretch and inside ankle stretch

5 reps +10 sec holds cross legged toe point stretch

5 reps +10 sec holds step behind toe point stretch

30 sec deepest squat

3 reps each side skiers

3 reps each side twisting squats

3 reps inside squats

3 reps natural leg extension

QUADS

5 reps supine ppt

5 reps +10 sec holds kneeling ppt

5 reps +10 sec holds kneeling wide ppt

30 sec kneeling quad stretch

5 reps +10 sec holds prone quad stretch

5 reps +10 sec holds glute bridge stretch

30 sec bretzel stretch

5 reps +3 sec holds single leg glute bridge stretch

HIP

5 circles each direction standing hip circles

5 reps +10 sec holds sumo wall squats

30 sec prone bent knee

30 sec prone Y stretch

30 sec wide butterfly

30 sec supine butterfly

30 sec supine glute stretch

30 sec supine glute stretch across

30 sec supine crossed leg stretch

HAMS

10 reps standing straight leg

30 sec elevated bent knee

15 sec elevated straight knee

30 sec standing straight leg hold

5 reps elevated straight leg flex to point

5 reps elevated straight leg rotations

5 reps +10 sec bent knee to staighten

THORACIC

5 reps cat cow

5 reps quadruped rotations

15 sec kneeling bet arm cat

15 sec seated torso twist

15 sec shoulder bridge

15 sec book opener stretch

5 reps +1 sec hold half superman

30 sec forearm cobra stretch

5 reps forearm cobra rocks to floor cat

30 sec supported fish pose. one leg bent

3 reps single arm bent narrow wall angels, sitting or sitting

3 reps double arm bent narrow wall angels, sitting or sitting

SCAPULA

5 reps standing shoulder elevation and depression

5 reps standing shoulder protraction and retraction

5 reps standing forward shoulder circles

5 reps standing backards shoulder circles

5 reps +10 sec holds elevated shoulders, up and down using the wall

5 reps +10 sec holds protraction and retraction using the wall

5 reps both directions scap circles on the wall

5 reps hand rotations on the wall

SHOULDER

5 reps each direction bent arm circles

10 sec hold followed by 5 reps standing half shoulder extension

10 sec hand behind back

10 sec lateral trap stretch

10 sec assisted hang

5 reps arm reach above head

5 reps reaching overhead with the towel through flexion

5 reps bent lateral lift above head

10 sec prone casule

10 sec letter T

10 sec angled down cactus

10 sec angled up cactus