To access exercise tutorial videos, click on exercise name
Preform the following at least 3x a week, ideally 6x a week for 12 weeks to pass the test!
| Exercise | Sets | Reps/ Time |
|---|---|---|
| Cat Cow | 1 | 10 total |
| QPED T. Spine Rotation | 1 | 10 per side |
| Elevated Lat Stretch | 1 | 60 seconds |
| Doorway Extension Stretch | 1 | 60 seconds per side |
| Doorway External Rotation Stretch | 1 | 60 seconds per side |
| Sleeper Stretch | 1 | 60 seconds per side |
To access exercise tutorial videos, click on exercise name
Preform the following at least 3x a week, ideally 6x a week for 12 weeks to pass the test!
| Exercise | Sets | Reps/ Time |
|---|---|---|
| Elephant Walks | 1 | 60 seconds |
| Lower Back Iso Cat Cow | 1 | 16 total |
| Single leg hamstring Stretch | 1 | 60 seconds per side |
| Couch Stretch W/ Hamstring Stretch | 1 | 60 seconds per side |
| Wall Hamstring Stretch | 1 | 60 seconds |
To access exercise tutorial videos, click on exercise name
Preform the following at least 3x a week, ideally 6x a week for 12 weeks to pass the test!
| Exercise | Sets | Reps/ Time |
|---|---|---|
| Hip CARS | 1 | 10 per side |
| 90/90 ER stretch | 1 | 60 seconds per side |
| Frog Stretch dynamic into static | 1 | 10 reps then 60 seconds hold |
| 90/90 Ir Assisted | 1 | 60 seconds per side |
| Couch Stretch | 1 | 60 seconds per side |
To access exercise tutorial videos, click on exercise name
Preform the following at least 3x a week, ideally 6x a week for 12 weeks to pass the test!
| Exercise | Sets | Reps/ Time | |
|---|---|---|---|
| Hip CARS | 1 | 10 per side | |
| Single leg kneeling rock backs | 1 | 12 per side | |
| Couch Stretch | 1 | 60 seconds per side | |
| Kneeling Quad and Ankle Stretch | 1 | if this is challenging start with your torso leaning forward and hold on for support, slowly lowering yourself onto your heels as your muscles loosen [60 seconds] |
To access exercise tutorial videos, click on exercise name
Preform the following at least 3x a week, ideally 6x a week for 12 weeks to pass the test!