ROS Protocols Exercise Library
Preparatory
1. Hip Capsule
2. Piriformis Stretch
3. Internal Rotation Stretch
4. Standing Straddle Pike
5. Frog Stretch
6. Half Split Stretch
7. Standing Hip Grinder
8. Bent Leg Abduction AA
9. Straight Leg Abduction AA
10. Adductor Lifts
Preparatory
1. Tibialis Stretch
2. Plantar Fascia Stretch
3. Rocking Pike
4. Standing Calf Stretch
5. Kneeling Hamstring Stretch
6. Single Leg Pike
7. Calf & Tibialis Raise
8. Floor Quad
9. Couch Stretch
10. DKC Raises
Preparatory
1. Neck Series
2. Deficit Extensor Stretch
3. Shoulder Series
4. Piriformis Capsule Stretch
5. OA Lean Away Lat
6. Alt Grip Lean Away
7. Half Bridge
8. Cat Stretch
9. Upper Back Flexion Stretch
10. Smith Curls
Side Splits/Pancake
Strength
1. Straddle Leg Lifts
2. Loaded Butterfly Stretch
3. Bear Sit Stretch
4. Straddle J Curls
5. Seated Good Morning
6. Horse Stance
7. Horse Squats
8. Horse Good Mornings
9. Standing Abduction
10. Straddle QL Series
Front Splits & H2T
Strength
1. Seated Pike Lift
2. Split Squat
3. Hanging L-Sit
4. ROS Jefferson Curls
5. Natural Leg Extension
6. SL Good Morning
7. Strict Toes to Bar ROS Style!
8. Squat to Pike
9. Half Kneeling Hip Flexor
10. ROS Romanian Deadlift
Back Bridge & Hanging
Strength
1. Cross Bench Pullovers
2. Internal Rotation Liftoffs
3. Hanging Back Bend
4. ROS Situps
5. Supine External Rotation
6. Incline Dislocates
7. Pike Shoulder Extension
8. Low Bridge Hold
9. Passive & Active Hang
10. Alternate Grip Hang
Specific
1. ISO Pancake
2. ISO Side Split Flexion
3. ISO Side Split Extension
4. ISO Side Split
5. Ballistic Pancake Pulse
6. Side Stretch Kick Series
7. Side Split Pushups
8. Side Split Swimmers
9. Wall Side Split
10. Loaded Straddle Reps
Specific
1. Long Lunge
2. Straight Leg Couch Stretch
3. Long Lunge Pulse
4. Front Split Back Bend
5. ISO Front Split Reps
6. H2T Pulse
7. H2T Pulse Hip Height
8. Front Stretch Kick
9. Zercher Jefferson Curls
10. Loaded Head 2 Knee
Specific
1. Elevated Bridge Overview
2. Back Bridge Contractions
3. Bridge Pushups
4. One Arm Bridge
5. Intro Rotations in Bridge
6. Half Rotation in Low Bridge
7. Rotation in Low Bridge
8. One Arm Passive Hang
9. German Hang
10. One Arm Active Hang