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Mobility Protocol

  1. Snake & Downward Facing Dog (3x for 15 sec)
  2. Cat and Cow (10x)
  3. The Frog (3x for 30 sec)
  4. Isquios (Stand & Flex Knees and Legs) (3x for 30 sec)
  5. Four Supports with Core Training (3x for 15 sec)
  6. Four Supports Isometric (6x for 15 sec)
  7. Four Supports approach Feet (9x for 10 sec)
  8. Plank for Iliopsoas (3x 30 sec)
  9. Superman (10x)
  10. Lateral Plank (3x 30 sec each side)
  11. Isquios with Band in the Floor (30 sec each side)
  12. Bicicle with Core Training (3x for 10 rounds)
  13. Sorenson Hold, GHD (2 to 3 min)
  14. Alongamento Soleo (30 sec each side)
  15. Shoulders with Band (10x)
  16. Squad Opener (3x for 10 seconds)