movement 101
  1. Swimmers hover hinges in low position
  2. Swimmers hover hinges in high position
  3. Hip extension lift offs

#9    13 min  Feet-Hips-Spine-Shoulder Routine

#8    Hip frontal plane options ( groin & glutes)

#7    Posterior chain routine

  1. Swimmers hover
  2. low hinges
  3. upper hinges
  4. infinity hover

#2   Daily Routine 

kinstretch routines

#10    Daily CARs  Routine

  1. Hip ER passive range holds
  2. Hip ER lift offs
  3. Hip IR left offs
  4. Entire leg lift offs
  5. Prone Hip extension lift offs
  1. Spine segmentations
  2. Torso axial rotations
  3. Swimmers hover
  4. Hip adduction PAILs adn RAILs
  5. Hip IR lift offs
  1. Neck CARs
  2. Torso Cars
  3. Shoulder blade CARs
  4. Short & long lever shoulder CARs
  5. Shoulder capsular CARs
  6. Swimmers Hover & Infinity hover
  7. Spine segmentations ( sprinkler)
  8. Spine segmentations (compressed kneeling) - flexion/extension, rotation

#3   Frog routine

#4    Morning upper body & spine routine

#6    Hip routine - 90 90 and prone

#1  Daily Routine 

  1. Neck
  2. Torso
  3. Shoulder blade
  4. Shoulder
  5. Elbow
  6. Wrist
  7. Fingers
  8. Hip
  9. Knee
  10. Ankles
  11. Toe dexterity
  1. Feet dissociation + dexterity
  2. Swimmers hovers
  3. Spine segmentation - flexion/extension + rotation
  4. 90 90 Lead leg ER lift offs
  5. 90 90 Trail leg IR lift offs
  6. Roller dead bug
  7. Prone hip extension lift offs
  8. Breathing
  1. Neck Segmentations
  2. Torso Axial rotations
  3. Hip CARs side lying
  4. Shoulder extension lift off routine - holds, hinges, axial rotations and end range rotational training
  5. Hollow and Hold
  6. Hip Sleeper PAILs and RAILs
  7. Quadruped Kinetic stretch and PAILs
  8. Half kneeling Hamstring lift offs
  9. Quads ENG
  10. Feet Inversion/Eversion Kinetic Stretch

#5    Swimmers hover routine

  1. Neck CARs
  2. Torso CARs
  3. Swimmers hovers
  4. Standing Hip CARs
  5. Quadruped Spine segmentations
  6. Torso axial rotations
  7. 90 90 Routine
  8. Bear Sit 
  9. Prone hip extension lift offs
  10. Core
  11. Forefoot dexterity