Foam Roll: 30 Seconds to 1 Minute per area (15-20 Minute)
Feet Arches - Calves - Shins - Insteps
Inner Knee thru Adductors - Outer Knee thru IT Band
Glute Max & Medius - TFL
Erector Spinae -> Scapula -> Lats
Pectoralis - Anterior Delt - Neck
Mobility Flow (20-30 Minute)
Core Fold Bend & Mindful Flow Sequence
Prayer Pose to Extended Reach - Pranamasana -> Standing Forward Fold - Uttanasana - Soft Cycle Knees - -> Articulated Roll Up Prayer Pose Reach to Side Bends ->
Repeat 2-3
Twist Fold & BackBend Lunge Sequence
Standing Forward Fold -> Hands to Ground, Step, or Jump to Plank - Phalakasana -> Updog → Down Dog →Step Right Foot to Right Hand Open Chest to Right Low Crescent Lunge - Reverse Hand Back Down and Stand to gentle BackBend Crescent Lunge, then come back down
and do opposite side→
Left Foot to Left Hand, Open Chest to Left Low Crescent Lunge → Hand back down, stand in Left Crescent Lunge Back Bend -> Step feet back together, start from prayer repeat
Sequence 2-3 Times
+option of adding pigeon pose NEXT PROGRAM
Balance Sequence
Left Foot - Prayer Standing Tree Pose - Extend Branch Variations for Balance Challenge
Opposite Side
Upper Body Stretch Flow
Prone (Face down) Scarecrow Pectoralis Stretch 2 - Sets Each Side
Prone Scapula Delt Stretch - Face Down 2 sets each position
Triceps Stretch - Pipe Prayer Variation or Single Arm 2 sets each arm
Neck - Lateral Flexion Activation + Rotational Activation 2 sets each direction