Active Straight Leg Raise

• Alignment
• -Diaphragmatic breathing (prone/supine)
• Mobility
• -Foam Roll Hamstrings, Quads & Calves
• -Stretch Hamstrings & Hip Flexor
• Stability
• -Leg Lowering 1 or 2
• -Deadbugs

Shoulder Mobility

• Alignment
• -Diaphragmatic breathing (prone/supine)
• Mobility
• -Foam Roll Lats, Pecs & Spine
• -Rib Pulls
• -Bench T-spine Mobilisation
• Stability
• -Lying T-spine Rotations
• -Wall Slides

Rotary Stability

• Alignment
• -Diaphragmatic breathing (quadruped)
• Mobility
• -If you are grey or yellow, address appropriate exercises
• Stability
• -Rolling Pattern Progressions
• -Swiss Ball Rollback & Reach
• -Quadruped Diagonals

Trunk Stability Push Up

• Alignment
• -Diaphragmatic breathing (quadruped)
• Mobility
• -If you are grey or yellow, address appropriate exercises
• Stability
• -Bear Hold
• -Bear Crawls
• -Plank
• -Inchworms

In-Line Lunge

• Alignment
• -Diaphragmatic breathing (half kneeling)
• Mobility
• -If you are grey or yellow, address appropriate exercises
• (Extra focus on the hip mobility exercises)
• Stability
• - ½ Kneeling Chop
• -Half Kneeling Lift
• -Glute Hip Bridge

Hurdle Step

• Alignment
• -Diaphragmatic breathing (half kneeling)
• Mobility
• -If you are grey or yellow, address appropriate exercises
• (Extra focus on the hip mobility exercises)
• Stability
• -Swiss Ball Hip Flexion
• -Mt. Climber Progressions
• -Half Kneeling-Chops & Lifts
• -Standing Chops & Lifts
• -Single Leg Deadlift

Deep Squat

• Alignment
• -Diaphragmatic breathing (multiple positions)
• Mobility
• -If you are grey or yellow, address appropriate exercises
• (Ankle mobilisations - stretching & mobility ball)
• Stability
• -Glute Activation
• -Supine Hip Flexion Drill
• -Ball Rock Back
• -Split Squat Variations
• -Squat Patterning