Movement 1: Traveling Rotations down the room or for 5 reps. (Focus on rotating with intent and always rotating over the knee, slower the better. I'm doing it quicker for video purposes.)

Movement 2: Bear Crawls traveling back down the room or for 10 seconds. (Keeping legs strait, butt towards the ceiling, try to move while keeping tailbone as still as possible.)

Movement 3: Traveling 1 leg hinges down the room or for 5 reps. (Trying to keep hips parallel to the ground, hinge from the hip extending distance from finger tips to the back heel of the ground.)

Movement 4: Dynamic pigeon stretches for 5 reps each. (Perform without knee pain, hold each stretch for about 5 seconds then transition to other leg, should feel stretch in glute of knee that is up.)

Perform these movements for 5 minutes strait for warm-up.

Keeping a slight bent in the elbow, raise the dumbbells to the side with out going higher then your deltoids. Make sure you do not let your upper traps come into play and you control the movement.

Using a dumbbell, start in square stance and press at an angle feeling lower half push away from the ground and start back at original position.

Keeping tension in your front side and not putting to much weight on your back leg. Perform a back lunge with control and be able to maintain balance when you come back to the starting position.

Keeping the dumbbell close to your body and make sure before you start the squat you trap air in your lower abdominals. Keeping a nice tall chest, do not go into lumbar extension.

In a good hinge position, keeping back in a pretty flat position, perform tricep kickbacks by keeping elbows tight to the body and making sure your forehead doesn't come forward during the movement.

Putting the elbow inside the knee, internally rotate the shoulder slightly to get into a good position to contract the bicep.

Starting in a push up position, Walk your hands forward passed your shoulders, attempt to drop elbows softly to the ground then push your self back up focusing on using triceps.

In a single leg position, perform hammer curls while maintaining balance position.

Get into a side plank position, making sure shoulders are stacked and there is no pain on the shoulder that's on the ground. With the top arm perform slow and controlled rotations (lateral raises) while staying stabilized. (If to difficult try with knees on the ground or top foot on the ground)

Starting by pushing off the lateral leg and performing a lateral jump. Maneuver your body where you land square and on both feet facing the other direction.

Laying on your back, bring both hands and place them underneath your knee that is up. Perform reps of straightening the leg and flexing the leg to feel a good stretch in the hamstring.

Placing feet on a wall with feet a little further then shoulder width apart, drop one hip into external rotation and hold this passive stretch for 2 breaths. Come back to the starting position and repeat the same side for required number of reps.

Perform this drill with speed and perfect the landing. Doing this drill with out shoes is optional.

Make sure to have feet on the wall to maintain tension, perform a pushup as you come up to the top of the position, reach for an object out in front of you.

Using dumbbells or body weight, make sure you focus on landing soft and maintaining balance on the landing.

Using a dumbbell, sit down into a squat and on the way back press the dumbbell keeping ribs down and neutral with the lumbar spine.

Starting in a extended crawl position, try to maintain stability on one side and bring opposite elbow to opposite knee with a crunch move then try to extend with out lower back coming into play.

Using dumbbells Make sure you are focusing on landing soft and looking for height.

With the back foot connected to the wall, but majority of the weight is on the front foot. Drop into a lunge, have a slight rotation with the upper body and hold the position.

Getting down into a deep squat position, hold the position for the required time.

Starting in a tall kneeling position and facing the wall, bring your arm across your body starting by having contact with the wall. Keeping arm straight lift the arm of the wall and maintaining rest of the body in a good position.

Starting in a prone position with pelvis slightly tucked, grab a couple of objects you can lift from the ground easy. Keep chin packed, and lift shoulders off the ground with out compensation.

Start with one fist on the back of your head, the other fist on your lumbar spine. Slow as possible switch position creating tension in shoulder capsules and trying to find new range with each rep.

Starting in a single leg position, crawl forward on your hands like you're doing an inchworm, once at the bottom perform a pushup, then come back to standing position.

Perform a good form body weight squat, if need to elevate the heals to improve the range, this is good to.

Feeling like the down foot is stuck in cement, perform a back lunge and forward in a stationary spot. Try to pause at the top of the movement for 1-2 seconds and come down softly.

Staying in a pushup position, perform this quick hands drill while maintaining a solid position. Be cautious of the wrists and try to be soft and quick as possible.

Keeping knee off the ground and really pushing shoulder away from the ground. Maintain this position as you bring top elbow to the top knee in a crunch pattern while keeping stable in a side plank. If you feel any knee pain drop down to the knee and perform the modified version.

Watch the video multiple times to get the flow of the movement. Start slow then pick up the pace.