Level 1
The program consists of 3 levels of progression. When you master these exercises, you can move on to the next level.
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Legg cross prone2–3 x 6–8 repetitions -
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Supine leg cross2–3 x 6–8 repetitions -
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Back and pelvic control3 x 30 seconds -
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Trunk stretch3 x 30 seconds -
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Upper back mobility3 x 8–16 repetitions -
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Sidelying rotation2–3 x 6–8 repetitions -
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Overhead shoulder strength3 x 8–16 repetitions -
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Bow and arrow3 x 8–16 repetitions -
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Hip abduction3 x 8–16 repetitions -
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Hip adduction3 x 8–16 repetitions