# Knees Over Toes
**MOBILITY & UPPER BODY FLOW: TUESDAY-THURSDAY: 1-3 ROUNDS OF EACH**
**Calf**
Stretch x 60 Sec Each
[https://www.youtube.com/watch?v=9QdvHhTyRy4](https://www.youtube.com/watch?v=9QdvHhTyRy4)
Hamstring
Stretch x 60 Sec Each
[https://www.youtube.com/watch?v=TXu3KvdzBgE](https://www.youtube.com/watch?v=TXu3KvdzBgE)
Outer Glute
Stretch x 60 Sec Each
[https://www.youtube.com/watch?v=EWUBL7C8R88&](https://www.youtube.com/watch?v=EWUBL7C8R88&)
Groin
Stretch x 60 Sec
[https://www.youtube.com/watch?v=OGI5FcTsdCE](https://www.youtube.com/watch?v=OGI5FcTsdCE)
Inner
Hamstring Stretch x 60 Sec
[https://www.youtube.com/watch?v=Dqu3AI4ybZE](https://www.youtube.com/watch?v=Dqu3AI4ybZE)
Full-Range
Row x 25 Reps
[https://www.youtube.com/watch?v=Ywh7lqvWI8U&t=1s](https://www.youtube.com/watch?v=Ywh7lqvWI8U&t=1s)
Full-Range
Push-up x 25 Reps
[https://www.youtube.com/watch?v=5qmDDjqRB-A](https://www.youtube.com/watch?v=5qmDDjqRB-A)
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**LOWER BODY FLOW: MONDAY-WEDNESDAY-FRIDAY**
Step 1:
Tibialis Raise 25 reps
[https://www.youtube.com/watch?v=gNS_QjGAs_k](https://www.youtube.com/watch?v=gNS_QjGAs_k)
Step 2: FHL
Calf Raise 25 reps
[https://www.youtube.com/watch?v=BWedccP0o_U](https://www.youtube.com/watch?v=BWedccP0o_U)
Step 3: KOT
Calf Raise 25 reps
[https://www.youtube.com/watch?v=m1aMq9W-jDo](https://www.youtube.com/watch?v=m1aMq9W-jDo)
Step 4:
Patrick Step 25 reps
[https://www.youtube.com/watch?v=lTktLtISKek](https://www.youtube.com/watch?v=lTktLtISKek)
Step 5: ATG
Split Squat 5x5
[https://www.youtube.com/watch?v=WHHI9l8Zp40](https://www.youtube.com/watch?v=WHHI9l8Zp40)
Step 6:
Elephant Walk 30 reps per leg
[https://www.youtube.com/watch?v=cxGfrD9_Uzs](https://www.youtube.com/watch?v=cxGfrD9_Uzs)
Step 7:
L-Sit 60 seconds total
[https://www.youtube.com/watch?v=i8LsLLU8yoI](https://www.youtube.com/watch?v=i8LsLLU8yoI)
Step 8:
Couch Stretch 60 sec. per side
[https://www.youtube.com/watch?v=Jay0Sd2exg0](https://www.youtube.com/watch?v=Jay0Sd2exg0)