# Margaret's Modified Move: Phase 1 ## Full Body Strength - Monday/Wednesday/Friday Jump Rope · Roller Thoracic Extensions · Lying Thoracic Rotations · Wall/floor Slides · Banded External Rotations · Banded Internal Rotations · Banded Lateral Raises · Banded Face Pulls · Banded Scapula Push Ups · Banded Chest Flyes · Banded Pull-aparts · Banded Straight-arm Pull-downs · Banded Dislocates · Wrist Mobility · Glute Bridge Reaches · Fire Hydrant Circles · Lunge & Reaches · Hip Flexor Leg Curls · Ankle Mobility · Plank · Reverse Plank · Abys Hollow Hold · Arch Body Hold (Prone) · Side Plank · Assisted Frog Stance · Push-Up (Incline) · Incline Row · Push-Up (Incline) · Incline Row · Parallel Squat · Glute Bridge · Parallel Squat · Glute Bridge · Levator Scapula Stretch · Kneeling Shoulder Reach · Breath Extensions · Cat Stretch · Mckenzie Push Ups · Wide Child's Pose · 90:90 Glute Pnf L 5s/5s · 90:90 Internal Rotation L · 90:90 Glute Pnf R 5s/5s · 90:90 Internal Rotation R · Assisted Squat Rocks · Lying Hamstring Pnf 5s/5s · Long Lunge Stretch · Frog Rocks ### Warm Up - 1 × 3-5min Jump Rope - 1 × 5 Roller Thoracic Extensions - 1 × 5 Lying Thoracic Rotations - 1 × 5 Wall/floor Slides - 1 × 5 Banded External Rotations - 1 × 5 Banded Internal Rotations - 1 × 5 Banded Lateral Raises - 1 × 5 Banded Face Pulls - 1 × 5 Banded Scapula Push Ups - 1 × 5 Banded Chest Flyes - 1 × 5 Banded Pull-aparts - 1 × 5 Banded Straight-arm Pull-downs - 1 × 5 Banded Dislocates - 1 × 10 Wrist Mobility - 1 × 5 Glute Bridge Reaches - 1 × 5 Fire Hydrant Circles - 1 × 5 Lunge & Reaches - 1 × 5 Hip Flexor Leg Curls - 1 × 10 Ankle Mobility - 1 × 60s Plank - 1 × 60s Reverse Plank - 1 × 60s Abys Hollow Hold - 1 × 60s Arch Body Hold (Prone) - 1 × 60s Side Plank ### Skill Work - 1 × 60s Assisted Frog Stance ### Strength Work - 1 × 5-12 Push-Up (Incline) - 1 × 5-12 Incline Row - 1 × 5-12 Push-Up (Incline) - 1 × 5-12 Incline Row - 1 × 5-15 Parallel Squat - 1 × 5-15 Glute Bridge - 1 × 5-15 Parallel Squat - 1 × 5-15 Glute Bridge ### Cool Down - 1 × 30s Levator Scapula Stretch - 1 × 30s Kneeling Shoulder Reach - 1 × 5 Breath Extensions - 1 × 30s Cat Stretch - 1 × 5 Mckenzie Push Ups - 1 × 30s Wide Child's Pose - 1 × 5 90:90 Glute Pnf L 5s/5s - 1 × 30s 90:90 Internal Rotation L - 1 × 5 90:90 Glute Pnf R 5s/5s - 1 × 30s 90:90 Internal Rotation R - 1 × 10 Assisted Squat Rocks - 1 × 5 Lying Hamstring Pnf 5s/5s - 1 × 30s Long Lunge Stretch - 1 × 10 Frog Rocks ## Hamtring Flexibility - Tuesday/Saturday Jump Rope · Front-to-back Leg Swings · Side-to-side Leg Swings · Ankle Mobility · Standing Pike Stretch Fingers-to-floor · Lying Sciatic Nerve Floss · Standing Calf Pnf 10s/5s · 90:90 Glute Pnf 5s/5s + 15s · Lying Sciatic Nerve Floss · Standing Calf Pnf 10s/5s · 90:90 Glute Pnf 5s/5s + 15s · Lying Sciatic Nerve Floss · Standing Calf Pnf 10s/5s · 90:90 Glute Pnf 5s/5s + 15s · Standing Pike Crush 10s/5s · Squat To Pike · Standing Pike Crush 10s/5s · Squat To Pike · Standing Pike Crush 10s/5s · Squat To Pike · Pike Hug Slide Out 5s/5s · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Standing Pike Stretch Fingers-to-floor ### Warm Up - 1 × 3-5min Jump Rope - 1 × 10 Front-to-back Leg Swings - 1 × 10 Side-to-side Leg Swings - 1 × 10 Ankle Mobility - 1 × 30s Standing Pike Stretch Fingers-to-floor ### Flexibility Work - 1 × 15 Lying Sciatic Nerve Floss - 1 × 4 Standing Calf Pnf 10s/5s - 1 × 3 90:90 Glute Pnf 5s/5s + 15s - 1 × 15 Lying Sciatic Nerve Floss - 1 × 4 Standing Calf Pnf 10s/5s - 1 × 3 90:90 Glute Pnf 5s/5s + 15s - 1 × 15 Lying Sciatic Nerve Floss - 1 × 4 Standing Calf Pnf 10s/5s - 1 × 3 90:90 Glute Pnf 5s/5s + 15s - 1 × 3 Standing Pike Crush 10s/5s - 1 × 5 Squat To Pike - 1 × 3 Standing Pike Crush 10s/5s - 1 × 5 Squat To Pike - 1 × 3 Standing Pike Crush 10s/5s - 1 × 5 Squat To Pike - 2 × 6 Pike Hug Slide Out 5s/5s ### Cool Down - 1 × 30s Upward Dog - 1 × 30s Child's Pose - 1 × 30s Happy Baby - 1 × 30s Dead Hang - 1 × 30s Standing Pike Stretch Fingers-to-floor ## Squat Flexibility - Thursday/Sunday Jump Rope · Front-to-back Leg Swings · Side-to-side Leg Swings · Ankle Mobility · Resting Squat · Wide Seated Hip Swivel · 90:90 Glute Stretch L · 90:90 Foot Lift L 5s/5s · 90:90 Glute Stretch R · 90:90 Foot Lift R 5s/5s · Downward Dog Walk + 30s · Lunge Ankle Rocks + 10s · Frog Rocks + 10s · Supine Hip Flexor Pulls 5s/5s · Squat Rocks + 10s · Supine Hip Flexor Pulls 5s/5s · Squat Rocks + 10s · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Resting Squat ### Warm Up - 1 × 3-5min Jump Rope - 1 × 10 Front-to-back Leg Swings - 1 × 10 Side-to-side Leg Swings - 1 × 10 Ankle Mobility - 1 × 30s Resting Squat ### Flexibility Work - 1 × 5 Wide Seated Hip Swivel - 1 × 30s 90:90 Glute Stretch L - 1 × 5 90:90 Foot Lift L 5s/5s - 1 × 30s 90:90 Glute Stretch R - 1 × 5 90:90 Foot Lift R 5s/5s - 1 × 10 Downward Dog Walk + 30s - 1 × 10 Lunge Ankle Rocks + 10s - 1 × 10 Frog Rocks + 10s - 1 × 5 Supine Hip Flexor Pulls 5s/5s - 1 × 10 Squat Rocks + 10s - 1 × 5 Supine Hip Flexor Pulls 5s/5s - 1 × 10 Squat Rocks + 10s ### Cool Down - 1 × 30s Upward Dog - 1 × 30s Child's Pose - 1 × 30s Happy Baby - 1 × 30s Dead Hang - 1 × 30s Resting Squat ## Upper Body Flexibility - Thursday/Sunday Jump Rope · Arm Swings · Chest Expansions · Big Arm Circles · Standing Shoulder Flexion Lift · Cat Cow · Lying Thoracic Rotations · Tabletop Lift · German Sit · Thread The Needle · Kneeling Butcher's Block · Prone Shoulder Flexion Lift · Kneeling Cat Stretch · Prone Shoulder Flexion Lift · Kneeling Cat Stretch · Upward Dog · Child's Pose · Happy Baby · Dead Hang · Standing Shoulder Flexion Lift ### Warm Up - 1 × 3-5min Jump Rope - 1 × 10 Arm Swings - 1 × 10 Chest Expansions - 1 × 10 Big Arm Circles - 1 × 30s Standing Shoulder Flexion Lift ### Flexibility Work - 1 × 5 Cat Cow - 1 × 3 Lying Thoracic Rotations - 1 × 5 Tabletop Lift - 1 × 30s German Sit - 1 × 30s Thread The Needle - 1 × 30s Kneeling Butcher's Block - 1 × 5 Prone Shoulder Flexion Lift - 1 × 60s Kneeling Cat Stretch - 1 × 5 Prone Shoulder Flexion Lift - 1 × 60s Kneeling Cat Stretch ### Cool Down - 1 × 30s Upward Dog - 1 × 30s Child's Pose - 1 × 30s Happy Baby - 1 × 30s Dead Hang - 1 × 30s Standing Shoulder Flexion Lift