# Mobility and Stretch

## Main Stretch

Ankle Pails and Rails · Deep Squat Hold · Shin Stretch (Seated) · Pelvic Tilt · Couch Stretch · 90/90 Hip Switch · Frog Stretch · Seated Hamstring Stretch · Active leg raise · Thoracic Rotation · Thoracic Extension

### Workout

- 1 × 15 Ankle Pails and Rails
- 2 × 60s Deep Squat Hold
- 2 × 60s Shin Stretch (Seated)
- 1 × 15 Pelvic Tilt
- 2 × 45s Couch Stretch
- 2 × 10 90/90 Hip Switch
- 2 × 60s Frog Stretch
- 2 × 45s Seated Hamstring Stretch
- 2 × 10 Active leg raise
- 1 × 10 Thoracic Rotation
- 2 × 45s Thoracic Extension - Foam Roll
- 2 × 10 Wall angel


## Daily


## Upper Body