SESSION AÂ Â Â Session A Playlist Â
[  Click and watch if you experience wrist discomfort. ]
Pre-Round Warm-Up x 6-8 reps each movement
Complete 1-3 Rounds  Click individual exercise name to view that specific instructional video.
Half-Kneel Ankle CAR’s x 6-8 in each direction
Shinbox Stretch x 6-8 in each direction
Cat/Camel (AKA Cat/Cow) x 8
Single Leg Lateral Rock x 10/10
Heel Sit T-Spine Rotations x 8-10 in each direction
Complete 1-2 Rounds Click individual exercise name to view that specific instructional video
Turkish Getup Level 1 x 5-15 reps on each side
Box Breathing x 3 cycles of 4 seconds
SESSION B Â Â Session B PlaylistÂ
[  Click and watch if you experience wrist discomfort. ]
Pre-Round Warm-Up x 6-8 reps each movementÂ
Complete 1-3 Rounds Click individual exercise name to view that specific instructional video.
Tall Kneeling Halos x 8-10 in each direction
Seated Ankle Circles x 10/10
Commando Rock x 10-15
Side Lying Torso Rotations x 6-8 reps on each side
Floor Slides x 10Â
Complete 1-2 Sets Click individual exercise name to view that specific instructional video
Turkish Getup Level 1 x 6-10 reps on each side
Box Breathing x 3 cycles of 4 seconds
Pick as many as you’d like to add to either/both of your sessions.
Quadruped Shoulder CAR’s x 5/5 (each direction/each arm)
Supine Overhead Arm Flexion x 8
Quadruped Scapular Retractions x 8
Split Stance Rock x 8-10 reps on each side
Spiderman Step x 8-10 reps each side
Spiderman Lunge x 6-8 reps each side
