10
mvmts
30
sets
4:59
dur
10.5k lbs
vol
community
sequence
mobility protocol (free)
w1·d1
movements
01
lunge to cossack squat
set 1
reps
4
set 2
reps
4
set 3
reps
4
02
half kneeling rocks
set 4
reps
10
set 5
reps
10
set 6
reps
10
03
seated sl hip mobilization
set 7
reps
6
set 8
reps
6
set 9
reps
6
04
seated hip flexor activation
set 10
reps
12
set 11
reps
12
set 12
reps
12
05
banded front shoulder rotations
set 13
weight
70lbs
reps
10
set 14
weight
70lbs
reps
10
set 15
weight
70lbs
reps
10
06
backward shoulder rotations
set 16
weight
70lbs
reps
10
set 17
weight
70lbs
reps
10
set 18
weight
70lbs
reps
10
other sessions in this sequence
N
created by
nicholas mckenzie
@nick