Mobility in 10 steps
10 Step Mobility
1. Big Toe - 60 seconds
2. Sit on your heels - 10 reps
3. 90/90 - 10 reps move through full range + 10 reps lift heel
4. Elephant Walk - 3x10 each side + seated hamstring
5. Seated good morning - 2x10 + Pancake - 2 min
6. Seated Groin - 2 min
7. Couch Stretch - 2 minutes each side
8. Calf - full squat position 1 minute then rest, then 1 more minute
9. Shoulders/Thoracic Stretch - 1 min + windshield wiper - 2x15
10. Shoulders - external rotation seated on bench - 2x10
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