Stretches

• ​Calf Stretch & Double Calf Stretch
• Hamstring Stretch with Strap
• Hamstring Stretch on Bolster
• Piriformis stretch seated
• Piriformis stretch on back
• Piriformis stretch on hands and knees (demonstration of this stretch starts at 2:47).
• Inner Thigh stretch at the wall
• Overhead Reach Stretch

• Top of the Foot Stretch
• Inner Thigh Stretch
• Quad Stretch on your stomach
• Shoulder Stretch on hands and knees
• Ribcage Stretch on hands and knees
• Hand behind the back shoulder stretch
• Wrist Stretches
• Pectoral Stretch and arm sweep.  This exercise is the 2nd one on this page.

Soft tissue mobility with balls or foam roll

• Thoracic Spine Release with balls
• Forearm Release with Balls
• Ribcage mobilization with a ball
• Ball to Abs
• Ball to Calves

• Quadricep release with balls
• Upper back sequence with half dome and balls
• Inner thigh release with foam roll
• Inner thigh release with balls
• Ball smash to hamstrings and calves|on toes & side to side 
• Ball smash to hamstrings and calves
• Ball to foot

Movement Sequences and Strengthening

• Core Progression Handout
• Hip Impingement: Improve Flexion
• Hip Impingement: Improve Internal Rotation
• Getting Deep Into the Hips
• Hip Mobility in Standing
• Hip Release and Hip Glide
• Hip Mobility on Hands & Knees
• Hip and Pelvic Rotation
• Split Kneel Active Hip Stretch
• 3D Glute Max
• Squat with Vertical Shin
• Single leg squat for beginners
• Gait Pattern: Stride
• Gait Pattern: Shift
• Arm & Shoulder Girdle stretch at doorway
• Lat Stretch at door 

• Shoulder Blade movement on hands and knees
• Upper Extremity Sequence: Shoulder Blades & Wrists
• Shoulder mobility 
• Side-lying Trunk Rotation and Windmill
• Tricep lower with scapular stabilization
• ​Thoracic Rotation in Sitting
• Thoracic Rotation in Standing
• Thoracic Rotation: Assessment and correctives
• Thoracic Rotation in Split Kneel
• Strengthen Glutes & Thighs
• Glutes & Lats: Posterior Oblique Sling with tubing
• Active Hamstring Stretch
• Dural Mobility 1
• Dural Mobility 2: Spinal mobility + neck
• Dural Mobility 3: Spinal mobility + neck + leg
• Glute Activation basic