T- Spine Exercises
Half Kneeling Rotations
Half Kneeling Rotations (Pushing down on stick)
90/90 T-Spine Rotations
Hip Hinge T Spine Rotations
Rotations with Top Hand Rotation
Hip Hinge Room Scan
Slap Shots
Ninja Flow Lunges
Core Work
Deadbug with Leg Extension
Upside Down Turtle
Rotations into Wall
Half Kneeling Rotations Into Wall
Rotational Roll Up
Arm Bar Rolls
Hip Toss
Placca Door Slams
Superman/ Superwoman Lift
Tall Sitting Rotations
Tall Sitting Forward Lean
Back Lever Prep
Crunch with Iso Hold
Leg Skin
90/90 Pinwheel Rotations
Leg Exercises
Adductor Push w/ Hip Press
Abductor Push w/ Hip Press
Supine Hip IR/ER
HK Front Kicks
HK Gap Close
HK Faber / Reverse Faber
Louie Lunges
Louie Lateral Lunges
Walking Louie Rotations
Knee Drive Front Kicks
Cross-body Hip Abduction
CC Reaches
1 Leg RDL
Hip Hinge
Two Stick RDL
Hip External Rotations
Captain IR's
Captain Morgan
Tall Kneeling to Cross Half Kneeling
Half Kneeling to High Knee
Diagnol Push Squat w/ T Spine Rotation
Lateral Line Squat w/ Varies Rotations
90/90 Hip Rotations w/ Overhead Holds
Pigeon
Foot Flickers
Upper Body
Peek-a-boo Flys
Pull Up Prep
Shoulder Mobility
External Rotation Slide with Lunge
Hip Hinge Skin the Cat
I Lift
Y Lifts
Fire Dance
Teeter Totter
Nunchucks
Stretches
Hamstring Stretch
Hamstring Kick
Figure 4 Adductor Stretch
FLOWS
Reaching Underswtich to Get Up
Solo Flow Game. The object of this game is to move around for a set amount of time without letting the stick hit the floor. You can't use your hands to stop the stick from falling.