Using a box or a chair to prop up feet to engage hamstrings, feel your pelvis go into a posterior tilt. Those with Wide ISA's place hands in an overhead position, breathing air up to your chest for a 5 second inhale and the exhale is a forceful for 5 seconds. (Feel of the exhale is like you are trying to whistle but you cant and your abs are engaging.)

Starting in a pushup position with your feet pushing into the wall. Keeping control of your pelvis and thorax, perform a slow tempo mountain climber. Feel like there are knives underneath your chest, keep pushing your chest away from them to have the right position of your upper back.

Starting in a side lying position, keep the arms straight as possible and rotate the upper body. Complete for one rep, next rep keep the upper body down and rotate the lower body the same way using core and pelvis.

Down on one knee, work your upper body away from the knee that is up. Once in that position, push the knee away and back in for reps.

Driving one side leg into end range flexion, hold this position as you rotate over that side. You do not have to use ball or any weight, and if a box is available this is the best way to feel end range.

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

Starting in a single leg position, let the load pull you into a hinge, maintaining stability come back to the starting position then perform a row.

Starting in a tall kneeling position with the outside knee up, press with opposite arm across the body maintaining stability in the tall kneeling position.

Placing one foot on a wall to activate back hamstring and centering pelvis. Rotate your torso first with ball close to the body, once you find your end range extend the arms maintain all of the positions and stability.

Hovering your knee about 6 inches off the ground, keeping head forward rotate the torso while keeping contact with the ball on the chest. Once you find your end range perform a fast chest pass but keep the ball in your hands and arms straight.

Starting in a tall position with the loaded side hip in flexion, drop down into a single leg deadlift and maintain stability as you switch hands for one rep. Come back to the original position and do not lose balance.

Get into a side plank position, at a slow tempo and maintaining proper shoulder stability with the down arm, bring the top arm and reach it underneath the torso and then bring it back up. Keep pressing through the floor with the down arm the whole time, your traps should not creep up towards your ear.

Placing a yoga block or foam roller on the wall and creating tension with your inside knee, keep a slight posterior tuck as you rotate towards the wall. Once the hands touch the wall, bring the arms overhead going into shoulder flexion.

Getting into any side plank variation position, maintaining this position perform a rear delt fly.

Have control with this drill and perfect the landing while doing this drill with speed. Doing this drill with out shoes is optional.

Starting in a square position, press the bar forward with one arm at the same time twist your lower body to the opposite side of your pressing arm.

Starting on all fours, sit back on heels to feel stable. Rotate the lower arm under trying to get that shoulder to the floor. Rotate the other arm up having your head turn with it. If to difficult, start with the under rotation.

Starting with feet close together, hop feet out at the same press the bar forward then repeat in a dynamic fashion. Do not need a lot of load here.

Using a medball or something to hold on to. Keep upper body stable and knees separated as you attempt to rotate the lower body.

Holding a dumbbell in one hand and the cable in the other, start with the dumbbell in a row position and the cable in a press position. As you bring the cable back, press the dumbbell forward keeping core stable and pelvis stable with a slight rotation of the upper body.

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.

Feel like you are only rotating your pelvis as you slightly reach the kettle bell down your leg keeping load in the hip not the back.

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.

Using a box or a chair to prop up feet to engage hamstrings, feel your pelvis go into a posterior tilt. Those with Wide ISA's place hands in an overhead position, breathing air up to your chest for a 5 second inhale and the exhale is a forceful for 5 seconds. (Feel of the exhale is like you are trying to whistle but you cant and your abs are engaging.)

Getting into a frog position, grabbing a foam roller reach with your arms and sit back to your heels feeling tension in your tspine and shoulders.

Starting with a release push-up, bring chest all the way to the ground, once you push your self all the way back up rotate the upper body to one side, perform another push up, then rotate to the other side.

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.

Make sure to maintain a posterior tuck of the pelvis, don't lose that position as you push your self into protraction (round of the back) and retraction (Squeeze the scaps.) Make sure the tops of your shoulders do not creep up towards your ears.

Can do this one on a bench or floor
Starting in a plank position on the swiss ball, trying to maintain a stable pelvis, lift one leg quick and maintain a solid core. Hold the lift for 1-2 seconds then back down.

Maintaining stability on the down side and pushing knee through the floor to feel hip activation, keep this position as you crunch the up side by touching up elbow to the up knee with out the bottom hip dipping towards the floor.

Nothing special here, just perform a good form incline bench press.

In a single leg position, perform a single leg deadlift, once in the bottom position perform a back row while maintaining balance.

Starting in a square stance step lateral like youre doing a lateral lunge, when you step back to square, pull the cable towards your chest.

Starting in split stance position, bring one cable back with one arm making sure you maintain stability. Bring it back to the middle squeezing that side of the chest, start the other side with the same pattern.

Starting in a pushup position, push your feet into the wall to drive tension. Drive one knee to your elbow and hold that position. Keep pushing your foot into the wall and posterior expansion with your upper back, taking solid inhales and exhales.

Starting in a plank position, with out your lower back going into extension slide your feet back maintaining stability with the upper body. If you feel your lower back you are going to far and need to start by not going back as far. If you do not have glider, just walk your feet back like you are performing a reverse inchworm.

Laying on your side, with your top leg on the foam roller or object. Lock that leg down and rotate your upper body to other side trying to keep lower back from flaring up and focusing on tspine.

Get into an adductor stretch position, which ever side the knee is down on, reach underneath with that arm keeping it is straight as possible. Want to feel good thoracic stretch and adductor on the straight leg side.

Using a box or a chair to prop up feet to engage hamstrings, feel your pelvis go into a posterior tilt. Those with Wide ISA's place hands in an overhead position, breathing air up to your chest for a 5 second inhale and the exhale is a forceful for 5 seconds. (Feel of the exhale is like you are trying to whistle but you cant and your abs are engaging.)

Listen for my cues as I talk through this drill. Most important thing is to keep ribs down, exhale on the way back and maintain pelvic stability through out the whole pattern aka not letting back arch during the shoulder flexion.

Hooking a resistance band a solid structure, walk forward to create some tension. Have a slight knee bend bring your hands underneath your legs, hold that position as you straighten knees and bend knees to feel big stretch in the hamstrings.

Starting on your back, cross one leg over the other. Try to roll up on to your butt and pull knee into the chest to feel a glute stretch. Roll back to your back to finish the flow.

Reach the kettle bell towards the opposite side pinky toe, with a lot of weight in the back heel and lower back is flat. Do not go into extension.

Find weight in the back of your heels and make sure you start in a hinge not a squat. Dial in your shoulders, keep core tight and push away from the floor to lift the weight. There should be no back pain here if done correctly.

Starting in a pushup position, push your whole body up off the bench. Make sure you are aware of your wrists and landing soft on the bench.

Starting with the kettle bell on the ground, while keeping kettle bell in your hands perform jumps with the focus of landing soft and absorbing the ground.

Starting in a hinge position, pull the weight rotating from the upper body and controlling the weight back down to the floor. s

can do this one on the bench
Laying on your back, make sure head is in a good position. Press the dumbbell towards the ceiling and feel the ball rotate on your shoulder blades. This adds a little bit of rotation as you keep your lower body quite and hips up.

We want to feel all hamstrings here. Make sure we are not allowing our pelvis to drop towards the floor, want to keep pelvis as square as possible. This tempo is slower and try to maintain a posterior tuck. We are trying to achieve sensory feeling in the hamstrings here and regain hip extension to pull pelvis towards neutral. ( MAKE SURE WE ARE NOT FEELING TO MUCH CALF HERE)

Having the rear foot elevated, using a goblet position with the load, make sure core is engaged and have a big upper back. Keep majority of load on your front foot and try to keep sternum tall.

Starting a seated position, as you roll back on your spine cross one leg on to the other to feel a stretch in your glute and lateral hip. Alternate sides for the required time.

Placing hands on the wall and making sure back leg is straight as possible. Lock the rest of the body down and perform a hip CAR with the leg that is up.

Getting in a pigeon position, lower your self down to feel a stretch in your lead leg glute. Once you come back up reach across the leg that is forward.