Step 1/5: Please fill with your details

Male Female

Step 2/5: Lengthen, Activate & Integrate Muscle Groups

Yellow - Active Straight Leg Raise / Leg Lowering / Floor Bridge / Good Morning

White - Shoulder Mobility / T Drill / Band Pull Aparts / Standing Cobra

Orange - Rotary Stability / Deadbug / Birddog / Pulsed Planks

Red - Torso Stability Push Up / Hand Walks / Inchworm / Push Up

Blue - In-Line Lunge / Pulsed Hip Flexor Mobs / Leg Lock Bridge / Split Squat

Green - Hurdle Step / SL Balance / Knee Grabs / Mountain Climber

Purple - Deep Squat / Butterfly / Sumo Squats / Air Squats

Step 2/5: Soft Tissue Work (Foam Rolling)

Calves

Lats

IT Band

Teres

TFL

Upper Back

Hamstrings

Mid Back

Adductors

Lower Back

Piriformis

Chest

Quadriceps

Anterior Delts

Hip Flexor

Triceps/Biceps

Glutes

Forearm

Step 3/5: Static Stretches

Calves (gastroc and soleus)

Lumbar and Thoracic Extension

90/90 Hamstring

Lateral Flexion

TFL and IT Band

Shoulder Rotator Cuff

Piriformis

Supraspinatus

Kneeling Hip Flexor

Lats and Posterior Delts

Side Lying Quadricep

90/90 Chest and Anterior Delts

Butterfly and Adductor

Triceps/Biceps

Gluteal

Wrist

Lumbar Rotation

Neck

PGfit | Corrective Exercise Program

Step 1/5: Please fill with your details

Step 2/5: Lengthen, Activate & Integrate Muscle Groups

Step 2/5: Soft Tissue Work (Foam Rolling)

Step 3/5: Static Stretches

Step 4/5: Notes: