Week 1 Day 1 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Hip End Range Holds: 2 x 3 each side - Hip and Knee Flexion | Hold for 10 seconds 3. Glute End Range Hold: 2 x 3 - Hip and Knee Extension | Hold for 10 seconds 4. Prone Shoulder External Rotation: 2 x 5 each side - Elbow Flexion and Abduction | Hold for 10 seconds 5. Prone Shoulder Internal Rotation: 2 x 5 each side - Elbow Flexion and Abduction | Hold for 10 seconds 6. Standing Ankle Dorsiflexion End Range Hold: 2 x 5 each side - Ankle Dorsiflexion | Hold for 10 seconds 7. Quadruped Wrist Extension End Range Hold: 2 x 5 each side - Wrist Extension and Elbow Extension | Hold for 10 seconds Week 1 Day 2 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Glute Bridge Single Leg Whip: 2 x 5 each side - Hip Extension, Abduction, Adduction | Maintain Core Control 3. Shoulder Wall Slides: 2 x 10 - Scapular Mobility | 5 Points of Contact on Wall 4. Quadruped Hip Fire Hydrant Leg Extension: 2 x 5 each side - Knee Extension and Hip Flexion | Maintain Core Control 5. Prone Glute End Range Hovers: 2 x 5 each side - Hip Extension and Knee Extension | Hover over block with Core Control 6. Prone Glenohumeral End Range Hovers: 2 x 5 each side - Elbow Extension, Shoulder Internal to External Rotation | Maintain Neutral Spine 7. Big Toe End Range Hold: 2 x 5 - Flex Toe Vertical | Hold 10 seconds Week 2 Day 1 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Seated Hip Flexor End Range Hold: 2 x 3 each side - Hip Flexion and Knee Extension | Hold for 10 seconds 3. Quadruped Glute End Range Hold: 2 x 5 each side - Hip Flexion and Knee Extension | Hold for 10 seconds 4. Prone Shoulder Y,W,T’s: 2 x 10 each side - Maintain Neutral Spine | Hold each position for 2 seconds 5. Ankle Plantar Flexion End Range Hold: 2 x 3 each side - Seated Position | Hold for 10 seconds 6. Wrist Flexion End Range Hold: 2 x 3 each side - Prone Position | Hold for 10 seconds Week 2 Day 2 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Glute Bridge Single Leg Whip: 2 x 5 each side - Hip Extension, Abduction, Adduction | Maintain Core Control 3. 90/90 PAILS/RAILS: 2 x 1 - Hip Internal and External Rotation | Isometric | Hold for 10 seconds 4. Shoulder External Rotation PAILS/RAILS: 2 x 1 - Elbow Flexion | Isometric | Hold for 10 seconds 5. Side Lying Shoulder Internal Rotation PAILS/RAILS: 2 x 1 - Elbow Flexion | Isometric | Hold for 10 seconds 6. Big Toe PAILS/RAILS: 2 x 1 - Pull towards shin | Isometric | Hold for 10 seconds Week 3 Day 1 - FRC | Mobility | Stabilization 1. Weighted Controlled Articulations: 2 x 3 each direction - Shoulders (2 lb DB) - Hips (2 lb Ankle Weight) 2. Quadruped Lateral Leg Extension End Range Hovers: 2 x 10 seconds - Hip Flexion and Knee Extension | Maintain Core Control 3. Prone Shoulder (Y) Position End Range Hovers: 2 x 10 seconds - Shoulder Flexion and Elbow Extension | Maintain Core Control 4. Toe Vice Mobility: 2 x 30 seconds - Lock fingers in toes | Supinate and Pronate passively 5. Finger Extension End Range Hold: 2 x 10 seconds - Press hand in floor. extend just the fingers Week 3 Day 2 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. 90/90 PAILS/RAILS: 2 x 1 - Hip Internal and External Rotation | Isometric | Hold for 10 seconds 3. Kneeling Weighted Shoulder CARS: 2 x 3 each side - Use 2 lb. DB | Maintain Neutral Spine 4. Bear Sit to 90/90: 2 x 5 each side - Hip Mobilization | Maintain Core Control 5. Shin Guard Get Up: 2 x 5 each side - 90/90 Get Up | Maintain Core Control Week 4 Day 1 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Quadruped Hip Extension End Range Circles: 2 x 10 seconds - Hip and Knee Extension | Glute Activation | Tight Circles 3. Hip Flexion Passive Range Holds: 2 x 10 seconds - Drive Knee to Chest | Maintain Core Control 4. Wall Slide: 2 x 15 - Shoulder External Rotation | 5 Points of Contact on Wall 5. Dorsiflexion Passive Range Holds: 2 x 10 seconds - Half Kneeling Driving Knee over Toes | Pull back and hold Week 4 Day 2 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Glute Bridge Single Leg Whip: 2 x 5 each side - Hip Extension, Abduction, Adduction | Maintain Core Control 3. Serratus Anterior Activation: 2 x 10 - Neutral Spine | Maintain Core Control 4. Prone Imaginary Handcuffs: 2 x 10 - Controlled Articulation | Neutral Spine 5. Split End Range Hovers: 2 x 10 seconds - Proper Joint Contraction | Maintain Core Control Week 5 Day 1 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Banded Hamstring Distraction: 2 x 10 - Lay Supine | Controlled Spine 3. 90/90 to Bear Sit: 2 x 3 each side - Maintain Core Control 4. Half Kneeling Quad/Hip Flexor ERH - Irradiate | Maintain Core Control 5. Band Dislocates: 2 x 5 - Keep Arms Locked | Maintain Core Control 6. Wall Slides: 2 x 10 - Shoulder External Rotation | 5 Points of Contact on Wall Week 5 Day 2 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Glute End Range Holds: 2 x 5 - Prone Low Kneeling | Irradiate 3. Prone Hip Articulation: 2 x 3 - Irradiate | Keep Hips Down 4. Quadruped Weighted Shoulder Articulation: 2 x 3 - Irradiate | Keep Hips Square 5. Ankle End Range Hold: 2 x 10 seconds - Drive Knee Over Toes | Irradiate Week 6 Day 1 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Hip End Range Hover: 2 x 6 - Irradiate | Keep Hips Square | Maintain Core Control 3. Anterior Serratus Activation: 2 x 10 - Maintain Core Control | Irradiate | Keep Spine Stacked 4. Big Toe PAILS/RAILS: 2 x 10 seconds - Irradiate | Drive Toe to Shin 5. Single Leg Band Distraction: 2 x 10 - Irradiate | Balance | Rooting and Bracing Week 6 Day 2 - FRC | Mobility | Stabilization 1. Controlled Articular Rotations: 2 x 3 each direction - Head, Shoulders, Spine, Elbows Wrist - Hips, Knees, Ankles, Toes 2. Band Pull Apart: 2 x 10 - Full ROM | Maintain Core Control 3. Double Band TKE: 2 x 10 - Maintain Core Control | Rooting and Bracing 4. Quadruped Fire Hydrant Leg Extension: 2 x 5 - Maintain Core Control | Neutral Spine | Hip Abduction and Knee Extension 5. Prone Imaginary Handcuffs: 2 x 10 - Keep Arms Locked | Maintain Core Control
