Movement Restoration Flow

Exercises

A breakdown of all exercises in this workout.

Arm Corkscrew

1 sets x 10 reps

Second

Arm Corkscrew

1 sets x 10 reps

10s

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Stand tall with your arms extended straight out to your sides in a T position.
2. Keep your shoulders relaxed and your core lightly engaged.
3. Rotate one arm so the palm turns upward while simultaneously rotating the opposite arm so the palm turns downward.
4. As your arms rotate, gently tilt your head toward the arm rotating upward.
5. Reverse the arm rotations while tilting your head toward the opposite side.
6. Continue alternating sides with slow, controlled movement.
7. Keep your shoulders level and avoid shrugging throughout the exercise.

How to Perform

No description found

Thoracic CARs

1 sets x 5 reps

Second

Thoracic CARs

1 sets x 5 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Stand or kneel tall and wrap your arms around yourself in a hug.
2. Brace your core to keep your pelvis stable.
3. Slowly rotate your upper back to one side through your full comfortable range.
4. Continue the movement by flexing, extending, and rotating your thoracic spine in a slow circular pattern.
5. Keep the movement isolated to your upper back without twisting through your lower back.
6. Complete the desired repetitions before reversing the direction.
7. Breathe steadily and move with control throughout.

How to Perform

No description found

90/90 Hip Switches

1 sets x 10 reps

Second

90/90 Hip Switches

1 sets x 10 reps

10s

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Sit on the floor with both knees bent in a 90/90 position.
2. Sit tall with your chest lifted and brace your core.
3. Rotate both knees together toward the opposite side while keeping your feet in contact with the floor.
4. Allow your hips to rotate as both legs move into the opposite 90/90 position.
5. Keep your torso as upright as possible throughout the movement.
6. Pause briefly before smoothly rotating back to the opposite side.
7. Continue alternating sides with controlled movement.

How to Perform

No description found

Quadruped Hip Shifts

1 sets x 10 reps

Second

Quadruped Hip Shifts

1 sets x 10 reps

10s

rest

Equipment

Yoga Blocks

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Yoga Blocks

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with one knee resting on a yoga block and the opposite knee on the floor.
2. Position your hands directly under your shoulders and brace your core.
3. Shift your hips toward the side of the elevated knee while allowing the opposite knee to lower toward the floor.
4. Press back to the starting position with control.
5. Continue shifting side to side while maintaining a neutral spine.
6. Keep your shoulders stable and avoid excessive trunk rotation.
7. Complete the desired repetitions before switching sides.

How to Perform

No description found

Child’s Pose Rockbacks to Tabletop

1 sets x 10 reps

Second

Child’s Pose Rockbacks to Tabletop

1 sets x 10 reps

10s

rest

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Cool Down, Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start on your hands and knees with your knees hip-width apart and your hands under your shoulders.
2. Rock your hips back toward your heels into Child’s Pose while reaching your hands forward.
3. Pause briefly at the end of the stretch.
4. Shift your weight forward and return to a neutral tabletop position.
5. Keep your spine moving smoothly throughout the transition.
6. Repeat with slow, controlled movement while maintaining steady breathing.

How to Perform

No description found

Kneeling Adductor Dynamic Stretch

1 sets x 10 reps

Second

Kneeling Adductor Dynamic Stretch

1 sets x 10 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start in a tall kneeling position with one knee on the floor and the opposite leg extended out to the side with the knee bent and foot flat.
2. Place both hands on your hips and keep your chest lifted.
3. Brace your core and maintain a neutral spine throughout the movement.
4. Shift your hips toward the bent leg by performing a side lunge while keeping the kneeling knee planted.
5. Move only as far as you can while feeling a stretch through the inner thigh of the kneeling leg.
6. Push through the bent foot to return to the starting position with control.
7. Continue performing smooth, controlled side lunges before switching sides.

How to Perform

No description found

Kneeling Hip Flexor Pelvic Tilts

1 sets x 10 reps

Second

Kneeling Hip Flexor Pelvic Tilts

1 sets x 10 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Start in a half-kneeling position with one foot forward and the opposite knee on the floor.
2. Keep your torso upright and brace your core.
3. Tuck your pelvis underneath you by squeezing the glute of the kneeling leg.
4. Slowly release the tuck by returning to a neutral pelvis without arching your lower back.
5. Continue alternating between posterior tilt and neutral with controlled movement.
6. Keep your hips facing forward throughout the exercise.
7. Repeat for the desired repetitions before switching sides.

How to Perform

No description found

90/90 Back Foot Lift

1 sets x 8 reps

Second

90/90 Back Foot Lift

1 sets x 8 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility

Equipment

Not needed

Focus

Mobility / Flexibility

How to Perform

1. Start seated in a 90/90 position with both knees bent and the back leg positioned behind you.
2. Sit tall with your chest lifted and pelvis as square as possible.
3. Place your hands on the floor beside you for support if needed.
4. Engage your core and keep your front leg heavy on the ground.
5. Use the back hip to lift the back foot off the floor without rotating your torso.
6. Raise the foot as high as you can while maintaining the 90/90 position.
7. Pause briefly at the top while controlling the hip rotation.
8. Slowly lower the foot back to the floor.
9. Repeat controlled repetitions before switching sides.

How to Perform

No description found

Body Weight Half Kneeling Windmill

1 sets x 8 reps

Second

Body Weight Half Kneeling Windmill

1 sets x 8 reps

10s

rest

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

Equipment

Not needed

Focus

Mobility / Flexibility, Movement Control, Warm-Up / Activation

How to Perform

1. Begin in a half-kneeling position with one foot forward and the opposite knee on the floor.
2. Extend one arm overhead and the opposite arm toward the floor inside your front leg.
3. Rotate your torso while reaching the top arm overhead and opening your chest.
4. Keep your eyes following the top hand throughout the movement.
5. Reverse the motion by rotating back toward the starting position.
6. Continue moving smoothly through your full range of motion.
7. Complete all repetitions before switching sides.

How to Perform

No description found

Foam Roller Wall Slides

1 sets x 6 reps

Second

Foam Roller Wall Slides

1 sets x 6 reps

10s

rest

Equipment

Foam Roller, Wall

Focus

Movement Control, Stability, Warm-Up / Activation

Equipment

Foam Roller, Wall

Focus

Movement Control, Stability, Warm-Up / Activation

How to Perform

1. Stand facing a wall with a foam roller positioned vertically between your forearms and the wall.
2. Place your forearms on the foam roller with your elbows bent and your shoulders relaxed.
3. Brace your core and keep your ribs pulled down to avoid arching your lower back.
4. Apply gentle pressure into the foam roller while sliding your forearms upward along the wall.
5. Reach overhead while maintaining contact with the foam roller and keeping your shoulders controlled.
6. Slowly slide your arms back down to the starting position.
7. Focus on moving through your shoulders and upper back while avoiding shrugging your shoulders.
8. Repeat for controlled repetitions.

How to Perform

No description found

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About This Workout

What You’ll Learn

Equipment Needed

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Workout Duration

Workout Availability

Equipment

Exercises

Arm Corkscrew

Thoracic CARs

90/90 Hip Switches

Quadruped Hip Shifts

Child’s Pose Rockbacks to Tabletop

Kneeling Adductor Dynamic Stretch

Kneeling Hip Flexor Pelvic Tilts

90/90 Back Foot Lift

Body Weight Half Kneeling Windmill

Foam Roller Wall Slides

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Movement Restoration Flow