Hands shoulder height on the wall. Step back keeping legs straight. Push into the wall with arms keeping elbows locked out. Drop your chest as far down to the ground as you can. Try to get extension throughout the thoracic spine. Release and return to starting position. Repeat. You should feel all the movement happening in upper thoracic spine.

Start with inside leg forward - blocking hip from internally rotating. Palm facing inward until you get about directly overhead and you can no longer move. Turn palm outward as you continue to walk down wall. Reverse direction until you hit the point where you cannot continue and then return palm to face inward. Repeat.
**Try to keep shoulders square as much as possible.**

Hands facing backwards. Bend knees. Thrust hips up to reverse table top position and allow eyes/head to look up. Squeeze glutes. Release to starting position.

Start on stomach forward down. Elbows bent and anchored to ground. Hands touching. Lift hands off ground by externally rotating from shoulder - keep elbows down. 2nd position - elbows bent at 90 degrees. 3rd position elbows in "W" position.

1 Warmup set, 4 working sets, 1 minute rest between sets.
Sit on the machine, taking care to place your back flat against the pad. This is the starting position. Grasp each one of the handles firmly with your hands. Bring the handles together slowly while you squeeze your chest in the middle. Exhale while you do so and hold the contraction for a second. Move your arms back to the starting position. Inhale as you do so. Your chest muscles will be fully stretched. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched. Repeat for the number of reps in your exercise plan. Your upper arms should be parallel to the floor. Keep your eyes straight ahead while performing the exercise.

4 working sets, 1 min rest between sets.
Sitting on military press bench, back straight, and a dumbbell in each hand with elbows bent, dumbbells in front of shoulders at chin level, and thumbs facing out. Press dumbbells straight up in the air while simultaneously twisting the arms so that when the elbow is locked at the peak of the movement the thumbs are now facing inwards. Reverse the twist of the arms to lower dumbbells back to the starting chin level thumbs out position. For more difficulty stand on one leg or stand on a stability board. The Arnold Press can be completed either standing up or seated in a military press bench. At the peak of the movement be sure to touch the dumbbells together in a controlled manner. Keep elbows tucked in and do not let them splay outwards at any time during the exercise.

1 warmup set, 4 working sets, 1 minute rest between sets.
Place your knees under the provided pads. Position the pads so that your thighs are not able to raise up off the bench. Grasp the lat bar with a little wider than shoulder-width grip. This is the starting position. Begin exercise by pulling the bar down to your upper chest. Focus on using your lats to pull the bar down and not your arms. Slowly reverse movement back to starting position. This completes one rep. Keep your core tight. Control the weight as you let your arms back up. Allow your arms to go back to starting position after each rep to get a good stretch in your lats. Don't flare your elbows out when pulling the weight down. Do not rock your body back and forth in an attempt to pull the weight down. Use lighter weight if necessary.

4 working sets, 1 minute rest between sets.
Sitting on the ground. Holding cables or bands in prone position. Row back to neutral hand position. Pause for 2 seconds. Release.

1 Minute Static Hold on each Side
Loop hand in resistance band anchored high. Step back as to put adequate resistance on the band pulling your arm forward. Hinge your upper body forward and sit back on your heels as you feel a deep stretch in your lats and shoulders. Hold for determined amount of time. Try to push your head down below your shoulder line.

1 Minute Static Hold on each Side
Loop hand in a resistance band anchored high. Rotate facing away from the anchor point of the resistance band. Turn your palm to the sky and raise your elbow up to your ear. Step and lean forward as to put adequate resistance in the band and feel a deep stretch in the lats and shoulders. Hold for determined amount of time.

1 Minute Static Hold on each Side
Hand on wall slightly behind you as you step leg closest to the wall in front staggered stance. Turn "elbow pit" towards the ceiling as you turn and look behind you.

1 Minute Static Hold on each Side
Prone position laying on stomach. Cross one arm across and other arm on top - shoulder should be laying on top of elbow. Forehead on the ground.

Raise your right arm in front of you with wrist flexed at 90 degrees, palm facing down. With the heel of your left palm, push gently on the back of your right hand. Hold for a five-count then return to starting position. Now perform the opposite movement - push on the palm of your hand, bending your wrist back. Hold for a five-count and return to the starting position.

Five 5 second holds.
Standing tall grab your right hand with your left hand. Start with the right wrist extended all the way with your fingers straight. Use your left hand to pull and hold the soft-tissue around your right wrist and slowly flex your wrist and fingers. Flex your wrist (finger pads to forearm) as much as possible. Repeat back and forth and hold the flexed position for one slow breath.

Five 5 second holds on each side.
Standing tall grab your right hand with your left hand. Start with the right wrist flexed all the way with your fingers curled. Use your left hand to pull and hold the soft-tissue around your right wrist and slowly extend your wrist and fingers. Extend your wrist (fingernails to forearm) as much as possible. Repeat back and forth and hold the extended position for one slow breath.

Instructions:
Repeat on other side.

Sit on a bench with a band anchor point directly to your left side set at slightly higher than knee height. Grab the band with your right hand and place your right forearm on your right thigh. Your fist should be extended slightly past your knee with your palm facing the floor. Holding the band tightly and without letting your forearm move, turn your fist so that your palm is now facing the ceiling. Hold for a three-count and then slowly reverse the move to return to the starting position.

Sit with feet hip-width apart. Holding a dumbbell in your right hand, rest your forearm on your right thigh with palm facing up. Your wrist and hand should be hanging over your thigh past your knee. Let the weight roll down your hand until you're holding it in your fingertips. Begin the movement by lifting the weight up by curling the fingers into a fist. Keeping your forearm against your thigh, continue the movement by raising your fist by bending at the wrist. Hold this position for a count and then slowly lower to the starting position.

Sit with feet hip-width apart. Holding a dumbbell in your right hand, rest your forearm on your right thigh with palm facing down and your hand already in a fist. Your wrist and hand should be hanging over your thigh past your knee. With the weight in your hand, the wrist should be bent to almost 90 degrees in this position. Keeping your forearm tight against your thigh, lift the weight by pulling your fist up and back. Hold the position for a count and then return to starting position.

Sit on a bench with a band anchor point directly to your right set at slightly higher than knee height. Grab the band with your right hand and place your right forearm on your right thigh. Your fist should be extended slightly past your knee with your palm facing the ceiling. Holding the band tightly and without letting your forearm move, turn your fist so that your palm is now facing the floor. Hold for a three-count and then slowly reverse the move to return to the starting position.

Start in the long sitting position with your feet separated and your hands behind you. Sit as tall as possible and flatten your back by posterior tilting your pelvis. Slowly try to slide your right foot away from your pelvis as far as possible - creating a good distraction in the hip joint. Now try to rotate the thigh back and forth while simultaneously distracting the hip. Repeat for 30 seconds. Now bring your hands in front of you and repeat the motion. Now bend the left knee, placing the left foot on the inside of the right leg (hurdle position). Repeat the same motion for 30 seconds. Finally, cross the left foot over the right thigh and repeat the motion for the fourth time. Now repeat on the opposite side.

Lie on your side with your knees bent and feet on top of each other. Keeping your feet in contact with each other, try to lift your top knee up as far as possible.

Next, keep your knees together and raise the top foot away from the bottom foot and slowly return to starting position. This is simply a clam shell as described above, but in reverse.

Next, split your knees apart and perform the reverse clam shell while keeping your knees approximately six inches apart during all leg movements.

Finally, with knees split apart six inches, take top leg and move it backwards (extend) until the upper leg (femur) is in line with the spine and perform reverse clam shells.

Repeat on opposite side.

Lie flat on your back with your knees bent and feet together. Drop both knees to the right as far as possible and try to keep your shoulders as close to the ground as possible. Now drop knees to the left. Repeat back and forth.

Start by elevating your toes up on a foam roller or small phone book. Raise your arms straight up over your head and place a rolled up towel or foam roller between your knees. Now, slowly bend from your hips and try to touch your fingers to the ground. If you squeeze your knees together during the movement it will help assist the stretch.

Start by elevating your heels up on a foam roller or small phone book. Raise your arms straight up over your head and place a rolled up towel or foam roller between your knees. Now, slowly bend from your hips and try to touch your fingers to the ground. If you squeeze your knees together during the movement it will help assist the stretch.

Slowly squat down as far as you can go. Place the fingertips on the ground directly under your toes. Keeping your hands in contact with your feet, lift your butt and extend your knees. Slowly repeat this process for the prescribed number of repetitions.

Sit on the floor with both legs bent at 90 degrees. Lean forward over your knee using both your hands OR no hands. Sit back up and rotate your knees and hips to the opposite side without lifting your feet off the ground and lean forward over the knee.

Quadruped position with elbows on the ground, arms crossed holding opposite elbow. Only lumbar spine is moving in cat/cow.

2 warmup sets at 8 reps, 1 Minute Rest between sets
5 working sets. 2 Minutes Rest between sets
Working reps 6, 6, 6, 4, 4
Perform this exercise inside a squat rack for safety reasons. Set the bar on a rack corresponds to your height. Bring your arms up under the bar; keep your arms up under the bar and your upper arm slightly above parallel to the floor. Rest the bar on top of your deltoids and cross your arms. Grasp the bar for control. Lift the bar off the rack by pushing with your legs and straightening your torso. Step back from the rack and place your legs shoulder width apart with your toes slightly pointed out. Keep your back straight. This is the starting position for the exercise. Lower the bar slowly until the angle between your upper legs and calves is slightly less than 90 degrees. Your upper legs should be parallel with the floor. Inhale as you do so. Raise the bar by pushing the middle of your foot against the floor. Straighten your legs and go back to the starting position. Exhale as you do so. Repeat for the desired number of reps. Keep your head up at all times; looking down will put you off balance. Perform with BACK STRAIGHT. It is a must that this exercise be done with a naturally curved back and head facing up or straight forward throughout movement. Be sure to bend at your knees just as if you were sitting down. Try not to push knees outward. If barbell is uncomfortable resting on shoulders, use a barbell pad or place a towel on front of shoulders.

2 warmup sets at 8 reps, 1 Minute Rest between sets
5 working sets. 2 Minutes Rest between sets
Working reps 6, 6, 6, 4, 4
Lay on the back rest of the Hip Thrust/Glute Machine with your feet planted hip width apart on the foot plate. Place your body in position that the belt lays across your hips. Lock the belt in on both sides and pull snug. If the belt is uncomfortable, you can use and extra pad between the belt and your hips. Apply pressure from the heel and midfoot, contracting abs, and elevating your hips as high as possible by contracting your glutes. Lower your hips in a controlled manner and repeat.

1 Minute Static Hold on Each Side.
Begin in 90/90 Hip Flexor Stretch position folding over right leg. This will be the forward leg. Extend the left leg straight while rotating pelvis so hips are facing same direction as shoulders and torso. Feel free to support torso with palms pressing into floor, elbows or completely relax over right leg. Repeat on left side.

1 Minute Static Hold on Each Side.
Starting position lunge with hands inside front foot and back knee bent. Walk hands forward in front of foot - keep back flat, feel stretch in hip.

1 Minute Static Hold
Start on your knees and sit back on your heels. Lean your upper body back and brace yourself with your hands behind you. Lean back as far as you can feeling a deep stretch in your quads and hip flexors. Lift your hips to the ceiling for a deeper stretch.

1 Minute Static Hold
Stand in a straddle position with feet slightly flared. Hinge over at the hips, reach to the floor, and allow your upper body to hang feeling a deep stretch in the hamstrings and groin. Increase stretch by widening the feet.

1 Minute Static Hold
Stand with feet and knees together. Keeping legs locked out, hinge at the hips reaching to your toes or the ground and allowing your upper body to hang.

1 Minute Static Hold Eash Side
Description:
Using a pole, golf cart or wall for support take a step back and bend down flexing your back knee while keeping your heel firmly on the floor. This will create a stretch in the soleus muscle of the calf, instrumental in maintaining posture throughout the swing.

Lying on your side with your knees bent and your hips flexed as much as possible, place your left hand on your right knee to keep it from moving. Now, grab your left rib cage with your right hand to assist the stretch, and try to rotate your trunk as far to the right as possible. Breath out as you lower your trunk to assist in the stretch. Repeat on the other side.

Start in the 90/90/90 position - this means each knee is at 90 degrees and your thighs are at 90 degrees with you sitting tall. With the right knee forward, rotate your trunk clockwise to the right. Make sure your shoulders are parallel with your right thigh. Rest on your forearms on the ground and try to get your trunk parallel to the floor. Take 2-3 large breathes to help expand the rib cage. Now extend your left arm directly out in front of you and try to keep your trunk parallel to the ground. Continue with 2-3 more breathes. Next go to the press up position with your elbows locked. Now take a big breath in and as you exhale, slide face down to the ground with your arm extended. Once again, take 2-3 large breathes and slowly return to the starting position. Repeat in the opposite direction,

Instructions:
Take two to three large breathes at each position.

Sit tall on a stability ball and place your arms across your chest. Rotate to the right as far as possible and then laterally bend to the right. Come back to vertical and try to rotate farther. Repeat this same procedure seeing if you can increase your rotation with each side bend. Repeat turning to the left.

Instructions:
Switch directions after each set.

Start with inside leg forward - blocking hip from internally rotating. Palm facing inward until you get about directly overhead and you can no longer move. Turn palm outward as you continue to walk down wall. Reverse direction until you hit the point where you cannot continue and then return palm to face inward. Repeat.
**Try to keep shoulders square as much as possible.**

Hands facing backwards. Bend knees. Thrust hips up to reverse table top position and allow eyes/head to look up. Squeeze glutes. Release to starting position.

2 warmup sets at 8 reps, 1 Minute Rest between sets
5 working sets. 2 Minutes Rest between sets
Working reps 6, 6, 6, 4, 4
Lie flat on back on a flat bench and hold one dumbbell in each hand with thumbs just outside of nipples. Press dumbbells straight up into the air and lock arms out at a full extended position and with the dumbbells touching at the peak of the movement. Lower dumbbells to complete the repetition. Exhale on upward movement and inhale on downward movement. Squeeze chest muscles at the peak of the movement.

2 warmup sets at 8 reps, 1 Minute Rest between sets
5 working sets. 2 Minutes Rest between sets
Working reps 6, 6, 6, 4, 4
Sitting on the ground. Holding cables or bands in prone position. Row back to neutral hand position. Pause for 2 seconds. Release.

1 Minute Static Hold on each Side
Loop hand in resistance band anchored high. Step back as to put adequate resistance on the band pulling your arm forward. Hinge your upper body forward and sit back on your heels as you feel a deep stretch in your lats and shoulders. Hold for determined amount of time. Try to push your head down below your shoulder line.

1 Minute Static Hold on each Side
Loop hand in a resistance band anchored high. Rotate facing away from the anchor point of the resistance band. Turn your palm to the sky and raise your elbow up to your ear. Step and lean forward as to put adequate resistance in the band and feel a deep stretch in the lats and shoulders. Hold for determined amount of time.

1 Minute Static Hold on each Side
Hand on wall slightly behind you as you step leg closest to the wall in front staggered stance. Turn "elbow pit" towards the ceiling as you turn and look behind you.

1 Minute Static Hold on each Side
Prone position laying on stomach. Cross one arm across and other arm on top - shoulder should be laying on top of elbow. Forehead on the ground.