Core

Link to: https://www.youtube.com/watch?v=4iwESaZYuFQ

90/90 Crunch Variations
Link to: https://www.youtube.com/watch?v=xUk76id8TnQ&source_ve_path=OTY3MTQ&embeds_referring_euri=https%3A%2F%2Fultimatesportsmedicine.com%2F

Assisted Roll Down
Link to: https://www.youtube.com/watch?v=FUwm3-QkTSU&source_ve_path=OTY3MTQ&embeds_referring_euri=https%3A%2F%2Fultimatesportsmedicine.com%2F

Bird Dog Progression
Link to: https://youtu.be/wSjeY0s_Iz8?si=4FPhMIGDUCuugwKA

Bridge w Ball
Link to: https://youtu.be/P-1A5JI-w1s?si=pJOJPqc0kpOJo3op

Chop Half Kneeling
Link to: https://youtu.be/OBNQ4japdU4?si=H6ZeEe6HWiIfSBMI

Chop Kneeling
Link to: https://youtu.be/pe4JHun4iLo?si=3RTZrkhBvsvhZ6gb

Cook Bridge
Link to: https://youtu.be/_EBdxQYTWzw?si=L-bTIs-xOcA-0L1M

KettleBell Half Get Up
Link to: https://youtu.be/B-CJYe69BaY?si=Kp4-F3kn_nRE8Wvp

Lift Half Kneeling
Link to: https://youtu.be/EidkkkLyvRI?si=A-AHqLDgWwmxj1Ff

Lift Kneeling
Link to: https://youtu.be/ytvyAlOGFD8?si=8vP_xfNKhzeog0Kp

Opposite Arm / Leg Raise & “Swimming”
Link to: https://youtu.be/R9Eb0rgs1rU?si=RTxdZPg5Xn8A_ZOm

Quadruped Ball Squat With Shoulder Extension
Link to: https://youtu.be/vDlMvrhcuZQ?si=LfJcoc42rhavO8RL

Spinal Imprinting
Link to: https://youtu.be/oyiJggGU5h8?si=fmxcFk4MagWVEMdz

Upper Body Rolling Pattern
Link to: https://youtu.be/Fz5LVnPVwTA?si=jiYe8dRGQr6ra9SS

Lower Body Rolling Pattern
Link to: https://youtu.be/ZSzJZKeybE0?si=lqToJturP_F3rt22

Front Plank
Link to: https://youtu.be/XAokj81NCQI?si=pPwMuLJqXjSmt-RQ

Side Plank

Foam Roller

Link to: https://youtu.be/CBrip_M27Vc?si=IzcrNwJdcR6w0dJn

Calves
Link to: https://youtu.be/Jy9521rwh1g?si=NxIbf5a0kiGnCm4z

Gluteal and Hip Rotators
Link to: https://youtu.be/ZSuPqUgHVC4?si=3aWSb3ptysrgZGkh

Hamstrings
Link to: https://youtu.be/C01P6di_2EU?si=U9sMYbvFNAPerG-R

Hip Adductors
Link to: https://youtu.be/AZkQVsYg7l4?si=dEqq9WCLrZE_m_VU

Lats
Link to: https://youtu.be/XDjrS7-uhbQ?si=6lg3jUuzx5dv6nZl

Low Back
Link to: https://youtu.be/ad2dpEuAamE?si=I-o7fv0BIl6mUB51

Quads
Link to: https://youtu.be/boM6HyZawRY?si=NYU8DnD7IsdVnWl0

TFL/IT Band
Link to: https://youtu.be/xa1kOSwkjsc?si=m75Qgis_PyxdOfxx

Mid Back

Hamstring/Toe Touch

Link to: https://youtu.be/dlgf1ORHzNs?si=EcpId4PUxA3Wf7Vz

Active Straight Leg Raise w Core Activation
Link to: https://youtu.be/wSjeY0s_Iz8?si=iZ8K5GhnnFT0p-3S

Bridge w Ball
Link to: https://youtu.be/pe4JHun4iLo?si=YhMVF0g0gOWI2H9N

Cook Bridge
Link to: https://youtu.be/8rwf1IDGKvU?si=1GJJ9xYV1iMYQqCz

Hamstring / Adductor / Erector Stretch, Seated
Link to: https://youtu.be/rjAWZIfsXaQ?si=UgHIqHNXpW-MQyDh

Hamstring Stretch – Isometric, Doorway
Link to: https://youtu.be/ytvyAlOGFD8?si=2CxiFcIM-1EOzWn4

Opposite Arm / Leg Raise & “Swimming”
Link to: https://youtu.be/z5IS3Kv0gmQ?si=qEKIyov0saKrmWwc

Touch Toe Progression

Hip

Link to: https://youtu.be/JhqkqH37nus?si=K0ZmTEnMq_7sMuN6

Bretzel
Link to: https://youtu.be/kx9Hpwbw6rU?si=Yc3kro4FzTj4akyS

Step Down
Link to: https://youtu.be/R0d5CmqP5HE?si=tpUSG7gaUjDrydng

Single Leg Squat
Link to: https://youtu.be/ouJSxYdK4DQ?si=2M0j9zn-nXL-ntPf

Hip Hinge
Link to: https://youtu.be/q0RHylXw2ag

RNT Squat

Lower Back

Link to: https://youtu.be/G3CQjU7NoVM?si=mX3qzH8_qWDGFwGU

90/90 Crunch
Link to: https://youtu.be/xUk76id8TnQ?si=5TEOAunmTgndDeCI

Assisted Roll Down
Link to: https://youtu.be/Ve0uIckVrIY?si=vs-zazb9_h1ki-sD

Back Plank with a Swiss Ball
Link to: https://youtu.be/FUwm3-QkTSU?si=GVelFicWztK29lo-

Bird Dog Progression
Link to: https://youtu.be/baO09MMVghE?si=EShd9qYG7MkXxek3

Cat / Cow Stretch
Link to: https://youtu.be/P-1A5JI-w1s?si=lSLdA6ZwLZmBKwMW

Chop in Half Kneeling
Link to: https://youtu.be/OBNQ4japdU4?si=h1_rlEnTNHdxpPhA

Chop in Kneeling
Link to: https://youtu.be/pe4JHun4iLo?si=6OdYTGunpmB0vwtu

Cook Bridge
Link to: https://youtu.be/ZSzJZKeybE0?si=L1qfIjYm4P9iJjgX

Front Plank
Link to: https://youtu.be/8rwf1IDGKvU?si=wh2ABtWrN5KvwRvG

Hamstring / Adductor / Erector Stretch, Seated
Link to: https://youtu.be/_EBdxQYTWzw?si=dadqbxGz6XepnaTO

Kettle Bell Half Get Up
Link to: https://youtu.be/5QZjnvG7JOc?si=qwfvwYHtNGnf_Kwm

Knees to Chest Both Knees
Link to: https://youtu.be/Wl8TSDYzxGk?si=okiY19QvzXy-JkG3

Knees to Chest Single Knee
Link to: https://youtu.be/B-CJYe69BaY?si=VC-Vrp4b-nsDFO4M

Lifts In Half Kneeling
Link to: https://youtu.be/EidkkkLyvRI?si=D5fiCzRv6IB5KDgS

Lifts In Kneeling
Link to: https://youtu.be/Fz5LVnPVwTA?si=-cAqarD52TP4rpPM

Lower Body Rolling Pattern
Link to: https://youtu.be/anKI3S51wIs?si=mk9eA_hsUkIfWIEd

Piriformis Stretch
Link to: https://youtu.be/xjhCpO_kKD8?si=7JdGbOcS37ab_OI1

Press Up / Cobra
Link to: https://youtu.be/Ba9mAhei58o?si=ma-0wMBdu6Y9Fnxl

Psoas With Core Activation
Link to: https://youtu.be/R9Eb0rgs1rU?si=flqeaGrE5EUWBeVh

Quadruped Ball Squat With Shoulder Extension
Link to: https://youtu.be/861GIV65tiA?si=M2H2LXW2I7zjNeBE

Side Step With Theraband
Link to: https://youtu.be/XAokj81NCQI?si=huCYHQDEFIzQ0h_2

Side Plank
Link to: https://youtu.be/vDlMvrhcuZQ?si=GcHbRrspBMnPYfLw

Spinal Imprinting
Link to: https://youtu.be/qPXRJjWdFiU?si=DuIleBDc9y0eVF2y

Spinal Twist
Link to: https://youtu.be/oyiJggGU5h8?si=f5JFfW1rp2snohde

Upper Body Rolling Pattern
Link to: https://youtu.be/Yrhf-53rgA8?si=1Y2fdc5CUeUkpebl

Wall Squat-Isometric With Ball
Link to: https://youtu.be/KbZ0xWBM9zg?si=nNyygwAX7nF3vMuP

Cervical Rotation with Core Activation

Lower Extremity

Link to: https://youtu.be/C01P6di_2EU?si=YkQ5NDCw0mjVd5g7

Hip Adductors Foam Rolling
Link to: https://youtu.be/ZSuPqUgHVC4?si=zHsgGOQ1vFD1kgoU

Hamstring Foam Rolling
Link to: https://youtu.be/CBrip_M27Vc?si=xc3KHbhnaD8vI6_f

Calf Muscles Foam Rolling
Link to: https://youtu.be/ad2dpEuAamE?si=1bFloY5tr1B7tSD_

Quadriceps, Foam Rolling
Link to: https://youtu.be/Jy9521rwh1g?si=CWYgOgG_yN3KXyFg

Glutes and Hip Rotators Foam Rolling
Link to: https://youtu.be/boM6HyZawRY?si=2jgoNr9E8iGRM_dJ

Iliotibial Band—Foam Rolling
Link to: https://youtu.be/jrO4QagbnG4?si=7DtaJ00ryezfyBvO

Hamstring Curl with a Swiss Ball
Link to: https://youtu.be/kx9Hpwbw6rU?si=aEY71dskkcPZLxXK

Step Down
Link to: https://youtu.be/pkIqAFfa_50?si=q_8md4QBQ6ck4_H2

Bulgarian Split Squad
Link to: https://youtu.be/R0d5CmqP5HE?si=GQNv1Iqd9LJHeQGQ

Single Leg Squat
Link to: https://youtu.be/ouJSxYdK4DQ?si=RJL6L4DodF8KTc4c

Hip Hinge

Upper Extremity

Link to: https://youtu.be/_EBdxQYTWzw?si=P7JAljgL4RzAGlML

Kettle Bell Half Get Up
Link to: https://youtu.be/6TGGYFMSPc4?si=zHTO_GTEiySQkVo8

Pec Stretch – Standing, Unilateral
Link to: https://youtu.be/nSzOLpRAgxo?si=AOztUsg3fA6HlN75

Thoracic Rotation Stretch With Vertical Reach
Link to: https://youtu.be/na8lAsio5mw?si=twLyxIeQml2Ds9JA

Thoracic Rotation Stretch

Taping

Link to: https://youtu.be/hxqxpBjmOgs?si=biSGpam81rJMuuXL

Plantar Facia Taping
Link to: https://youtu.be/aEYfgHY4U-4?si=dESHmQnVL23h6lwA

McConnell Taping

Thoracic Spine

Click on each to learn more
Link to: https://youtu.be/KAW9wdqBadc?si=p714tbM3uScm686t

Arm Bar
Link to: https://youtu.be/JhqkqH37nus?si=PxG8Bcm3UuGqFXg9

Bretzel
Link to: https://youtu.be/P-1A5JI-w1s?si=JxOCAhbCCO--pigg

Chop in Half Kneeling
Link to: https://youtu.be/OBNQ4japdU4?si=vBmmimEy5MSlwWli

Chop in Kneeling
Link to: https://youtu.be/_EBdxQYTWzw?si=2F9Z_0THf9MVZTyK

Kettle Bell Half Get Up
Link to: https://youtu.be/AZkQVsYg7l4?si=8srwfR8Dy9ZPfGJc

Latissimus Dorsi Foam Rolling
Link to: https://youtu.be/B-CJYe69BaY?si=AEOYQ8Lx7trxL9aZ

Lifts In Half Kneeling
Link to: https://youtu.be/EidkkkLyvRI?si=xm_wEpHauF1o3YCI

Lifts In Kneeling
Link to: https://youtu.be/ytvyAlOGFD8?si=KrDPLgLj-M5Gc-YM

Opposite Arm / Leg Raise & “Swimming”
Link to: https://youtu.be/6TGGYFMSPc4?si=uHPlpZSi6JLNhr0l

Pec Stretch – Standing, Unilateral
Link to: https://youtu.be/R9Eb0rgs1rU?si=LwEe4fyBHK7xh9K6

Quadruped Ball Squat with Shoulder Extension
Link to: https://youtu.be/yYcujPziht8?si=d_ml-guj5yT-EiTw

Rib Pull
Link to: https://youtu.be/6qT60yBRcXM?si=yDf-RjHgTlaxTdS7

Seated Wall Slide, Unilateral & Bilateral
Link to: https://youtu.be/XmcUJSHNTwU?si=oefx18nM9ygV1G0K

Shoulder Floor Slide
Link to: https://youtu.be/nSzOLpRAgxo?si=a51QAurL27WrHvmq

Thoracic Rotation Stretch with Vertical Reach
Link to: https://youtu.be/na8lAsio5mw?si=ZlVb-_xEfq25gs6x

Thoracic Rotation Stretch
Link to: https://youtu.be/xa1kOSwkjsc?si=pdLWIJjcofojgxYi

Thoracic Paraspinal Foam Rolling
Link to: https://youtu.be/oyiJggGU5h8?si=FoMDCE6XgOAsdP1d

Upper Body Rolling Pattern
Link to: https://youtu.be/l5Q6YnY3-AA?si=NnvSnhhbQqpYtrsM

Upper Trap / Levator Stretch
Link to: https://youtu.be/FkJIqhkNgJc?si=nJ4bJAYLjJJt8P_H

Ys, Ts & Ws Scapular Stabilization

Cervical Spine

Link to: https://youtu.be/KbZ0xWBM9zg?si=jcN0a2nDRnCVD99A

Cervical Rotation With Core Activation
Link to: https://youtu.be/_EFuqWSOZx8?si=zsuLHhOMGd_s2Uki

Cervical Rotation With Core Activation Diagonal Pattern
Link to: https://youtu.be/l5Q6YnY3-AA?si=MjKoqm_iMUsJ9UcX

Upper Trap / Levator Stretch

IT Band

Click on each to learn more
Link to: https://youtu.be/lAFLD6L2p8M?si=uDFYHomornszm8sS

Clam Shell
Link to: https://youtu.be/8pOQG4wp2Go?si=wA5srxUc25uBHurk

Iliotibial Band Stretch Seated
Link to: https://youtu.be/boM6HyZawRY?si=9Om985w0smn9keby

Iliotibial Band—Foam Roller
Link to: https://youtu.be/anKI3S51wIs?si=iP-O0WqQaVJ6YGD4

Piriformis Stretch
Link to: https://youtu.be/861GIV65tiA?si=9xmZ74YBLOkZtqbe

Side Step with Theraband
Link to: https://youtu.be/XAokj81NCQI?si=BGV68aUTcCP3dD8N

Side Plank
Link to: https://youtu.be/kx9Hpwbw6rU?si=YbbEl5shKlI8ivF9

Step Down
Link to: https://youtu.be/52eD2m3jstI?si=n8kMSDcMmc0La0VG

Twisted Triangle

Calf & Ankle

This is your sub-headline
Link to: https://youtu.be/1sUZe9nCSOc?si=FGI73hmwF4_-sgtu

Ankle Mobilization/Mulligan
Link to: https://youtu.be/CBrip_M27Vc?si=4LYBQHIa933nhd9M

Calf Muscles Foam Rolling
Link to: https://youtu.be/684ekkq2MzY?si=tP-IuZmTYUqkHHqo

Eccentric Calf Lowering
Link to: https://youtu.be/z5IS3Kv0gmQ?si=KZwq13InuQT9Voiq

Touch Toe Progression

Wrist

Link to: https://youtu.be/WJpxP19aLzY?si=4o0GeDHzNTj2DFnw

Therastick Eccentric Wrist Exercise

Shoulders

Link to: https://youtu.be/KAW9wdqBadc?si=1iT6RsYbCUMVhtnF

Arm Bar
Link to: https://youtu.be/R9Eb0rgs1rU?si=akDEpw7Li-8KgL_Y

Quadruped Ball Squat with Shoulder Extension
Link to: https://youtu.be/yYcujPziht8?si=uPqKe9icVH4dE2zX

Rib Pull
Link to: https://youtu.be/6qT60yBRcXM?si=qQF8BdbZH0Ug3VoF

Seated Wall Slide, Unilateral & Bilateral
Link to: https://youtu.be/GDCKINf8plU?si=xxgAGt91iWgHHfRl

Shoulder External Rotation Standing
Link to: https://youtu.be/ggpHaS-l1F0?si=xPo59z1l627o41FL

Shoulder External Rotation Supine
Link to: https://youtu.be/_ygU5LtkMlo?si=0Mphq0Rucg1Kk7xU

Shoulder Internal Rotation Standing
Link to: https://youtu.be/b3dbLPy830o?si=00fBKgq_Le_Dha0r

Shoulder Internal Rotation Supine
Link to: https://youtu.be/ypmOwmqiAM0?si=4OQahisBrC0pl3no

Shoulder Mobility from Prone Rocking
Link to: https://youtu.be/wlCk2jWDfl8?si=fDPtjgfUCd1DRqoF

Shoulder Abduction-‘Scaption’
Link to: https://youtu.be/WJpxP19aLzY?si=qK2FeSFIxCYq1MFp

Therastick Eccentric Wrist Exercise
Link to: https://youtu.be/l5Q6YnY3-AA?si=AQ2NlvXttY7HQ4rc

Upper Trap / Levator Stretch