MOTIVNY

Breathing (30 sec)

Breathing & Pelvic Positioning (6min)

Core Strength & CARs (10 min)

Breathing (2 mins)

Core Sequencing (6 mins)

Spinal Warm Up (6min)

Spine & Neck Cars Warm Up (8mins)

Spine Warm Up 2 (3min)

Spine and Shoulder (5mins)

Spinal Lengthening (2min)

Spine & Core Activation (4min)

Spinal Wave Segmentation (7 mins)

Shoulder Swimmers, Spine, Scapula (6 mins)

Upper Back & Neck Drills (2mins)

90/90 Drills (13 mins)

Hip Openers (12 mins)

Pre Squat Drills (3 mins)

Laying Down Hip Work (13mins)

Even More Squat Drills (2 mins)

Hips (8 mins)

Even MORE Hips (8 mins)

Hips again! (10 min)

Hips & Ankles (9 mins)

Hip Lifts (13min)

Windmills & Bear sits (14mins)

General Shoulder and Scap Work

Shoulder Extension Drills (8mins)

Shoulder and neck warmup ( 4mins)

Shoulder CARs and Lateral Stretch Lines (7 mins)

Banded Shoulder CARs (4 mins)

Quadruped Shoulder Axial Rotations (11 mins)

Shoulder Flexion Work (7mins)

Shoulder and Wrist Work (8mins)

Pushing and Pulling Mechanics (5 mins)

Scap CAR variations (7mins)

Scapula CARs Variations (4mins)

Scapula and Shoulder Rotations (8mins)

Banded Rotation and Shoulder Stability (7 mins)

Rowing Mechanics (7 mins)

Mobility Short - Wrist Prep (4mins)

Protraction and Retraction (10mins)

Mobility Short - Lat Activation Drills (3min)

Toe & Ankle Drills (4 mins)

Ankles (13 mins)

Ankles (7 Mins)

Floor Based Ankle Drills (6 min)

Toe and Foot Works (6mins)