PA Phase Two - Mobility

Stay in the Mobility Phase for a minimum of 2 weeks.
Start with Level One Circuits 1- 4.
When you feel ready to try more advanced exercises, add-in Level Two Circuits 5 and 6.
Perform each exercise for 1-2 minutes.
Complete as many rounds of the exercises as your schedule allows.

[ Mobility Circuit One Playlist ]

Ankle Rocks _{x 1-2 minutes}

Side-lying Rotation _{x 1-2 minutes}

Shinbox Level 1 _{x 1-2 minutes}

Quadruped Shoulder CAR’s _{x 1-2 minutes}

[ Mobility Circuit Two Playlist ]

Seated Ankle Circles _{x 1-2 minutes}

Heel Sit Rotation _{x 1-2 minutes}

Quadruped Rocking _{x 1-2 minutes}

Tall Kneeling Halo _{x 1-2 minutes}

[ Mobility Circuit Three Playlist ]

HK Ankle CAR’s _{x 1-2 minutes}

Cat/Cow _{x 1-2 minutes}

Shinbox Stretch _{x 1-2 minutes}

Quadruped Shoulder CAR’s _{x x 1-2 minutes}

[ Mobility Circuit Four Playlist ]

SL Lateral Rock _{x 1-2 minutes}

Kneeling Thoracic Extension_{x 1-2 minutes}

Split Stance Rock _{x 1-2 minutes}

Half Kneeling Halo _{x 1-2 minutes}

[ Mobility Circuit Five Playlist ]

Spider-Man Lunge w/ Rotation _{x 1-2 minutes}

Sphinx w/arm extension _{x 1-2 minutes}

Shinbox Level 2 _{x1-2 minutes}

Split Squat Halo _{x 1-2 minutes}

[ Mobility Circuit Six Playlist ]

90/90 Hip Stretch w/Reach _{x 1-2 minutes}

Half Kneeling Wall T-spine Rotation _{x 1-2 minutes}

Lego Rock _{x 1-2 minutes}

Shoulder CARs [standing] _{x 1-2 minutes}

4-7-8 Breathing

Breathing Assessment

Lax Wrist Extensors

Lax Posterior Shoulder

Lax Wrist Flexors