Calf (L)

01:30 (01:30)

1/17

Calf (R)

01:30 (03:00)

2/17

Quad (L)

01:30 (04:30)

3/17

Quad (R)

01:30 (06:00)

4/17

Hamstring (L)

01:30 (07:30)

5/17

Hamstring (R)

01:30 (09:00)

6/17

Adductor (L)

01:30 (10:30)

7/17

Adductor (R)

01:30 (12:00)

8/17

Glute (L)

01:30 (13:30)

9/17

Glute (R)

01:30 (15:00)

10/17

Back

01:30 (16:30)

11/17

Chest (L)

01:30 (18:00)

12/17

Chest (R)

01:30 (19:30)

13/17

Tricep (L)

01:30 (21:00)

14/17

Tricep (R)

01:30 (22:30)

15/17

Neck (L)

00:45 (23:15)

16/17

Neck (R)

00:45 (24:00)

17/17

Foam-Roll Mid Back

02:00 (02:00)

1/17

Switch

00:15 (02:15)

2/17

Cat-Camel Stretch (hands & knees, round then arch)

01:00 (03:15)

3/17

Switch

00:15 (03:30)

4/17

Door-Frame Chest Stretch (L)

01:00 (04:30)

5/17

Switch

00:15 (04:45)

6/17

Door-Frame Chest Stretch (R)

01:00 (05:45)

7/17

Switch

00:15 (06:00)

8/17

Chin Tuck Neck Stretch

01:00 (07:00)

9/17

Switch

00:30 (07:30)

10/17

Half_Kneeling Hip_Flexor Stretch (L)

02:00 (09:30)

11/17

Switch

00:15 (09:45)

12/17

Half_Kneeling Hip_Flexor Stretch (R)

02:00 (11:45)

13/17

Switch

00:15 (12:00)

14/17

Seated Single_Leg Hamstring Stretch (L)

02:00 (14:00)

15/17

Switch

00:15 (14:15)

16/17

Seated Single_Leg Hamstring Stretch (R)

02:00 (16:15)

17/17

Foam Roll Glute, Hamstring, IT Band, Quad (L)

02:00 (02:00)

1/25

Switch

00:15 (02:15)

2/25

Foam Roll Glute, Hamstring, IT Band, Quad (R)

02:00 (04:15)

3/25

Switch

00:15 (04:30)

4/25

Front-to-Back Leg Swings (L)

00:20 (04:50)

5/25

Switch

00:05 (04:55)

6/25

Front-to-Back Leg Swings (R)

00:20 (05:15)

7/25

Switch

00:15 (05:30)

8/25

Seated Hip Rotations ("windscreen wipers")

01:00 (06:30)

9/25

Switch

00:30 (07:00)

10/25

Half Kneeling Hip Flexor Stretch (L)

02:00 (09:00)

11/25

Switch

00:15 (09:15)

12/25

Half Kneeling Hip Flexor Stretch (R)

02:00 (11:15)

13/25

Switch

00:15 (11:30)

14/25

Seated Single Leg Hamstring Stretch (L)

02:00 (13:30)

15/25

Switch

00:15 (13:45)

16/25

Seated Single Leg Hamstring Stretch (R)

02:00 (15:45)

17/25

Switch

00:15 (16:00)

18/25

Lying Glute Stretch (ankle over opposite knee) (L)

02:00 (18:00)

19/25

Switch

00:15 (18:15)

20/25

Lying Glute Stretch (R)

02:00 (20:15)

21/25

Switch

00:15 (20:30)

22/25

Calf Stretch (L)

00:20 (20:50)

23/25

Switch

00:05 (20:55)

24/25

Calf Stretch (R)

00:20 (21:15)

25/25

Rhomboid Stretch (Clasp hands together, reach forward, flare elbows)

00:20 (00:20)

1/63

Rest

00:15 (00:35)

2/63

Rhomboid Stretch (Clasp hands together, reach forward, flare elbows)

00:40 (01:15)

3/63

Rest

00:15 (01:30)

4/63

Rhomboid Stretch (Clasp hands together, reach forward, flare elbows)

01:00 (02:30)

5/63

Rest

00:15 (02:45)

6/63

Neck - Left ear to shoulder

00:30 (03:15)

7/63

Switch

00:05 (03:20)

8/63

Neck - Right ear to shoulder

00:30 (03:50)

9/63

Switch

00:05 (03:55)

10/63

Neck - Left ear to shoulder

00:30 (04:25)

11/63

Switch

00:05 (04:30)

12/63

Neck - Right ear to shoulder

00:30 (05:00)

13/63

Switch

00:05 (05:05)

14/63

Neck - Left ear to shoulder

00:30 (05:35)

15/63

Switch

00:05 (05:40)

16/63

Neck - Right ear to shoulder

00:30 (06:10)

17/63

Switch

00:05 (06:15)

18/63

Neck - Left ear to shoulder

00:30 (06:45)

19/63

Switch

00:05 (06:50)

20/63

Neck - Right ear to shoulder

00:30 (07:20)

21/63

Switch

00:05 (07:25)

22/63

Neck - Look Left

00:30 (07:55)

23/63

Switch

00:05 (08:00)

24/63

Neck - Look Right

00:30 (08:30)

25/63

Switch

00:05 (08:35)

26/63

Neck - Look Left

00:30 (09:05)

27/63

Switch

00:05 (09:10)

28/63

Neck - Look Right

00:30 (09:40)

29/63

Switch

00:05 (09:45)

30/63

Neck - Look Left

00:30 (10:15)

31/63

Switch

00:05 (10:20)

32/63

Neck - Look Right

00:30 (10:50)

33/63

Switch

00:05 (10:55)

34/63

Neck - Look Left

00:30 (11:25)

35/63

Switch

00:05 (11:30)

36/63

Neck - Look Right

00:30 (12:00)

37/63

Switch

00:05 (12:05)

38/63

Reach Under Rotations (hands & knees, "thread the needle") (L)

00:20 (12:25)

39/63

Reach Under Rotations (R)

00:20 (12:45)

40/63

Reach Under Rotations (L)

00:20 (13:05)

41/63

Reach Under Rotations (R)

00:20 (13:25)

42/63

Reach Under Rotations (L)

00:20 (13:45)

43/63

Reach Under Rotations (R)

00:20 (14:05)

44/63

Reach Under Rotations (L)

00:20 (14:25)

45/63

Reach Under Rotations (R)

00:20 (14:45)

46/63

Reach Under Rotations (L)

00:20 (15:05)

47/63

Switch

00:15 (15:20)

48/63

Floor "Snow Angel" Arm Sweeps

01:00 (16:20)

49/63

Switch

00:15 (16:35)

50/63

Kneeling Lat Stretch on Wall (L)

01:30 (18:05)

51/63

Switch

00:15 (18:20)

52/63

Kneeling Lat Stretch on Wall (R)

01:30 (19:50)

53/63

Switch

00:15 (20:05)

54/63

Internal Shoulder Stretch (Side Lying) (L)

01:00 (21:05)

55/63

Switch

00:15 (21:20)

56/63

Internal Shoulder Stretch (Side Lying) (R)

01:00 (22:20)

57/63

Switch

00:15 (22:35)

58/63

Across-Chest Rear-Shoulder Stretch (L)

01:00 (23:35)

59/63

Switch

00:15 (23:50)

60/63

Across-Chest Rear-Shoulder Stretch (R)

01:00 (24:50)

61/63

Switch

00:15 (25:05)

62/63

Wall Slide Lift Off (Slow and Controlled)

01:00 (26:05)

63/63