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Flexibility - Self-Myofascial Release

SMR Lower Body

SMR hamstrings
00:16
Plantar fascia SMR
00:17
SMR Peroneals
00:21
SMR Bicep Femoris Short head
00:27
SMR Adductor Complex
00:10
SMR IT Band
00:15
SMR Soleus
00:20
SMR Gastrocnemius Lateral aspect
00:11

SMR Upper Body

SMR Bicep Brachii
00:13
SMR Levator Scapulae
00:19
SMR Bicep Brachialis
00:17
SMR Sternocleidomastoid
00:21
SMR Latissimus Dorsi
00:11
SMR Thoracic spine
00:10

Passive Stretching

Medial Deltoid Passive stretch
00:11
Self Applied Pressure Wrist extention and or Flexion
00:22
Static and Passive stretching Pec
00:22

Active Stretching

Active Biceps Femoris Stretch
00:20

Static Stretching Lower Body

Supine 90 90 hamstring stretch
00:15
Static Stretch Gastrocnemius Mid Aspect
00:12
Static Stretch Kneeling Hip Flexor
00:13
Static Stretch Gastrocnemius Lateral Aspect
00:16
Static Stretch TFL
00:13
Static Stretch Soleus
00:11
Static Stretch Piriformis
00:14
Static Stretch Adductor
00:09

Static Stretching Upper Body

Supine ball abdominal stretch
00:24
Rhomboid Posterior Deltoids Static Stretch
00:09
Static stretch Bicep Brachii
00:08
Static Stretch Erector Spinae
00:12
Static stretch Wrist extensor and or Flexor
00:17
Static stretch Levator Scapula
00:08
Static Stretch Ball Lat
00:10
Static stretch Upper Trapezius
00:08

Dynamic Stretching

Hip swings
00:09
Ball lift and chop
00:09
Side to side walk
00:13
Shoulder rotations
00:15
Squat rotations
00:10
Ball Y T W Ls
01:09
Penetration Drill
00:15
Jack Push Climb
00:13
Swiss Ball Rotations
00:10
Walking Lunge With Twist
00:12
Iron cross stretch
00:11
Standing Arm Action
00:07
Tube Walking Side to Side
00:15
Side lunge and reach
00:13
Tube Walking Front to Back
00:18
Sagital Hip Swing
00:10
Scorpion Stretch
00:17
Prancing
00:10
Standing Dumbbell PNF Pattern
00:15
Weighted Arm Swings
00:10
Lateral Bear Crawl
00:08
Side Shuffle
00:09
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