2010 Workout Muse, LLC -

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2 Section I Tissue Quality Circuit - High Priority for Individuals with Pain Full Routine- Minutes Abridged Routine- 6 Minutes 1 Tennis Ball Pec Minor (L) Tennis Ball Pec Minor (L) 2 Tennis Ball Pec Minor (R) Tennis Ball Pec Minor (R) 3 Triangle/Adductors (L) Triangle/Adductors (L) 4 Triangle/Adductors (R) Triangle/Adductors (R) 5 Tennis Ball VMO (L) Foam Roll Upper/Mid/Lower Back 6 Tennis Ball VMO (R) Foam Roll Integrated T-Spine Mobility w/ Internal-External Rotation 7 Tennis Ball Mid Glute/Piriformis (L) Foam Roll ITB/Vastus Lateralis (L) 8 Tennis Ball Mid Glute/Piriformis (R) Foam Roll ITB/Vastus Lateralis (R) 9 Foam Roll ITB/Vastus Lateralis (L) 10 Foam Roll ITB/Vastus Lateralis (R) Foam Roll Quad/Rectus Femoris (L) Foam Roll Quad/Rectus Femoris (R) 13 Foam Roll Upper/Mid/Lower Back 14 Foam Roll Integrated T-Spine Mobility w/ Internal-External Rotation 15 Foam Roll Side of Trunk (L) 16 Foam Roll Side of Trunk (R)

3 Section II Flexibility Circuit - High Priority for Hypomobile Individuals 1 2 Full Routine- Minutes Static Scalenes/Upper Trap/Levator Scapula Stretch (L) Static Scalenes/Upper Trap/Levator Scapula Stretch (R) Abridged Routine- 6 Minutes Static Overhead Chest Stretch Dynamic Prayer Stretch (Lats and Internal-External Rotator Combo) 3 Static Overhead Chest Stretch Dynamic Hip Flexor Stretch (L) 4 Dynamic Prayer Stretch (Lats and Internal-External Rotator Combo) Dynamic Hip Flexor Stretch (R) 5 Static Quad/Rectus Femoris Stretch Static Glute/Hip Rotators Stretch- Z- Against Wall (L) Sit (L) 6 Static Quad/Rectus Femoris Stretch Static Glute/Hip Rotators Stretch- Z- Against Wall (R) Sit (R) 7 Dynamic Hip Flexor Stretch (L) Stretch off Table/Wall/Post (L) 8 Dynamic Hip Flexor Stretch (R)) Stretch off Table/Wall/Post (R) 9 Static Glute/Hip Rotators Stretch- Z- Sit (L) 10 Static Glute/Hip Rotators Stretch- Z- Sit (R) Dynamic Adductors Stretch w/ Hip Internal-External Rotation (L) Dynamic Adductors Stretch w/ Hip Internal-External Rotation (R) 13 Static Lying Psoas Stretch (L) 14 Static Lying Psoas Stretch (R) 15 Stretch off Table/Wall/Post (L) 16 Stretch off Table/Wall/Post (R)

4 Section III Mobility and Activation Circuit: - High Priority for Hyperflexible/Unstable Individuals Full Routine- Minutes Abridged Routine- 6 Minutes 1 Ankle Mobility Squat Variation 2 Squat Variation Sagittal Lunge Variation (alternate legs or switch halfway) 3 Sagittal Lunge Variation (L) Frontal Lunge Variation (alternate legs or switch halfway) 4 Sagittal Lunge Variation (R) Transverse Lunge Variation (alternate legs or switch halfway) 5 Frontal Lunge Variation (L) SLDL Variation (L) 6 Frontal Lunge Variation (R) SLDL Variation (R) 7 Transverse Lunge Variation (L) Wall Slide with Overhead Shrug for Pec Minor De-Activation 8 Transverse Lunge Variation (R) Scap Push-up/Push+ Variation 9 SLDL Variation (L) 10 SLDL Variation (R) Standing Psoas Mobility Against Wall (L) Standing Psoas Mobility Against Wall (R) 13 Wall/Floor Slide with Overhead Shrug for Pec Minor De-Activation 14 Scap Push-up/Push-up+ Variation 15 Side Pillar with Integrated Internal- External Rotation (L) 16 Side Pillar with Integrated Internal- External Rotation (R)

5 THE MISSION UNBREAKABLE EXPRESS CIRCUIT- Minutes - Combines High-Priority Tissue Quality, Flexibility, and Mobility and Activation 1- Tennis Ball Pec Minor (L) 2- Tennis Ball Pec Minor (R) 3- Tennis Ball Mid Glute (L) 4- Tennis Ball Mid Glute (R) 5- Triangle (L) 6- Triangle (R) 7- Dynamic Prayer Stretch (Lats and Internal-External Rotator Combo) 8- Dynamic Adductors Stretch w/ Hip Internal-External Rotation (L) 9- Dynamic Adductors Stretch w/ Hip Internal-External Rotation (R) 10- Squat Variation - Sagittal Lunge Variation (alternate legs or switch sides halfway) - SLDL Variation (L) 13- SLDL Variation (R) 14- Wall Slide with Overhead Shrug for Pec Minor De-Activation 15- Side Pillar with Integrated Internal-External Rotation (L) 16- Side Pillar with Integrated Internal-External Rotation (R)