Program 1

10
minutes Jump Start Your Day

Movement prep 2.5 minutes

90 90 Stretch 5 rep.
slowly open your chest up to the ceiling
only as far as you can while keeping your
knee in contact with the floor

Forward Lunge, Elbow to Instep in Place 5 rep.

Keep your back leg straight and chest up during at the
bottom of the movement

Lateral Squat 5 rep.

sit your hips down and back
as you squat

Regeneration 5 minutes

Massage Stick Quad Massage Stick Calf

30 - 60 Sec. 30 - 60 Sec.

Massage Stick Neck 30 - 60 Sec.

3
 Program 1
10
minutes Jump Start Your Day

prehab
prehab
prehab

Pillar Strength 2.5 minutes

Pillar Bridge with Arm Lifts 8 rep.

Maintain level hips throughout movement

Glute Bridge Marching Knee Extension 1 Leg 8 rep.

Squeeze your glutes and engage your torso throughout the movement

2. 2. 2. pillar
pillar
pillar bridge
bridge
bridge front
front
front

Bent over Ys 8 rep.

Initiate movement from your shoulder blades – not with your arms