Week 1

Day 1 - FRC | Mobility | Stabilization

1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Hip End Range Holds: 2 x 3 each side

- Hip and Knee Flexion | Hold for 10 seconds

3. Glute End Range Hold: 2 x 3

- Hip and Knee Extension | Hold for 10 seconds

4. Prone Shoulder External Rotation: 2 x 5 each side

- Elbow Flexion and Abduction | Hold for 10 seconds

5. Prone Shoulder Internal Rotation: 2 x 5 each side

- Elbow Flexion and Abduction | Hold for 10 seconds

6. Standing Ankle Dorsiflexion End Range Hold: 2 x 5 each side

- Ankle Dorsiflexion | Hold for 10 seconds

7. Quadruped Wrist Extension End Range Hold: 2 x 5 each side

- Wrist Extension and Elbow Extension | Hold for 10 seconds

Week 1
Day 2 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Glute Bridge Single Leg Whip: 2 x 5 each side

- Hip Extension, Abduction, Adduction | Maintain Core Control

3. Shoulder Wall Slides: 2 x 10

- Scapular Mobility | 5 Points of Contact on Wall

4. Quadruped Hip Fire Hydrant Leg Extension: 2 x 5 each side

- Knee Extension and Hip Flexion | Maintain Core Control

5. Prone Glute End Range Hovers: 2 x 5 each side

- Hip Extension and Knee Extension | Hover over block with Core Control

6. Prone Glenohumeral End Range Hovers: 2 x 5 each side

- Elbow Extension, Shoulder Internal to External Rotation | Maintain Neutral Spine

7. Big Toe End Range Hold: 2 x 5

- Flex Toe Vertical | Hold 10 seconds

Week 2
Day 1 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Seated Hip Flexor End Range Hold: 2 x 3 each side

- Hip Flexion and Knee Extension | Hold for 10 seconds

3. Quadruped Glute End Range Hold: 2 x 5 each side

- Hip Flexion and Knee Extension | Hold for 10 seconds

4. Prone Shoulder Y,W,T’s: 2 x 10 each side

- Maintain Neutral Spine | Hold each position for 2 seconds

5. Ankle Plantar Flexion End Range Hold: 2 x 3 each side

- Seated Position | Hold for 10 seconds

6. Wrist Flexion End Range Hold: 2 x 3 each side

- Prone Position | Hold for 10 seconds

Week 2
Day 2 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Glute Bridge Single Leg Whip: 2 x 5 each side

- Hip Extension, Abduction, Adduction | Maintain Core Control

3. 90/90 PAILS/RAILS: 2 x 1

- Hip Internal and External Rotation | Isometric | Hold for 10 seconds

4. Shoulder External Rotation PAILS/RAILS: 2 x 1

- Elbow Flexion | Isometric | Hold for 10 seconds

5. Side Lying Shoulder Internal Rotation PAILS/RAILS: 2 x 1

- Elbow Flexion | Isometric | Hold for 10 seconds

6. Big Toe PAILS/RAILS: 2 x 1

- Pull towards shin | Isometric | Hold for 10 seconds

Week 3
Day 1 - FRC | Mobility | Stabilization
1. Weighted Controlled Articulations: 2 x 3 each direction

- Shoulders (2 lb DB)

- Hips (2 lb Ankle Weight)

2. Quadruped Lateral Leg Extension End Range Hovers: 2 x 10 seconds

- Hip Flexion and Knee Extension | Maintain Core Control

3. Prone Shoulder (Y) Position End Range Hovers: 2 x 10 seconds

- Shoulder Flexion and Elbow Extension | Maintain Core Control

4. Toe Vice Mobility: 2 x 30 seconds

- Lock fingers in toes | Supinate and Pronate passively

5. Finger Extension End Range Hold: 2 x 10 seconds

- Press hand in floor. extend just the fingers

Week 3
Day 2 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. 90/90 PAILS/RAILS: 2 x 1

- Hip Internal and External Rotation | Isometric | Hold for 10 seconds

3. Kneeling Weighted Shoulder CARS: 2 x 3 each side

- Use 2 lb. DB | Maintain Neutral Spine

4. Bear Sit to 90/90: 2 x 5 each side

- Hip Mobilization | Maintain Core Control

5. Shin Guard Get Up: 2 x 5 each side

- 90/90 Get Up | Maintain Core Control

Week 4
Day 1 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Quadruped Hip Extension End Range Circles: 2 x 10 seconds

- Hip and Knee Extension | Glute Activation | Tight Circles

3. Hip Flexion Passive Range Holds: 2 x 10 seconds

- Drive Knee to Chest | Maintain Core Control

4. Wall Slide: 2 x 15

- Shoulder External Rotation | 5 Points of Contact on Wall

5. Dorsiflexion Passive Range Holds: 2 x 10 seconds

- Half Kneeling Driving Knee over Toes | Pull back and hold
Week 4
Day 2 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Glute Bridge Single Leg Whip: 2 x 5 each side

- Hip Extension, Abduction, Adduction | Maintain Core Control

3. Serratus Anterior Activation: 2 x 10

- Neutral Spine | Maintain Core Control

4. Prone Imaginary Handcuffs: 2 x 10

- Controlled Articulation | Neutral Spine

5. Split End Range Hovers: 2 x 10 seconds

- Proper Joint Contraction | Maintain Core Control

Week 5
Day 1 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Banded Hamstring Distraction: 2 x 10

- Lay Supine | Controlled Spine

3. 90/90 to Bear Sit: 2 x 3 each side

- Maintain Core Control

4. Half Kneeling Quad/Hip Flexor ERH

- Irradiate | Maintain Core Control

5. Band Dislocates: 2 x 5

- Keep Arms Locked | Maintain Core Control

6. Wall Slides: 2 x 10

- Shoulder External Rotation | 5 Points of Contact on Wall

Week 5
Day 2 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Glute End Range Holds: 2 x 5

- Prone Low Kneeling | Irradiate

3. Prone Hip Articulation: 2 x 3

- Irradiate | Keep Hips Down

4. Quadruped Weighted Shoulder Articulation: 2 x 3

- Irradiate | Keep Hips Square

5. Ankle End Range Hold: 2 x 10 seconds

- Drive Knee Over Toes | Irradiate

Week 6
Day 1 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Hip End Range Hover: 2 x 6

- Irradiate | Keep Hips Square | Maintain Core Control

3. Anterior Serratus Activation: 2 x 10

- Maintain Core Control | Irradiate | Keep Spine Stacked

4. Big Toe PAILS/RAILS: 2 x 10 seconds

- Irradiate | Drive Toe to Shin

5. Single Leg Band Distraction: 2 x 10

- Irradiate | Balance | Rooting and Bracing

Week 6
Day 2 - FRC | Mobility | Stabilization
1. Controlled Articular Rotations: 2 x 3 each direction

- Head, Shoulders, Spine, Elbows Wrist

- Hips, Knees, Ankles, Toes

2. Band Pull Apart: 2 x 10

- Full ROM | Maintain Core Control

3. Double Band TKE: 2 x 10

- Maintain Core Control | Rooting and Bracing

4. Quadruped Fire Hydrant Leg Extension: 2 x 5

- Maintain Core Control | Neutral Spine | Hip Abduction and Knee Extension

5. Prone Imaginary Handcuffs: 2 x 10

- Keep Arms Locked | Maintain Core Control