Bioenergetics Cheatsheet

Bow

Arch

Knees bent, weight on ball of foot, open mouth and breathe deep.• Perform for 1-2 minutes.

Knees bent, weight on ball of foot, open mouth and breathe deep; don’t force if have low back pain.• Perform for 1-2 minutes.

Kneeling Routine Cheatsheet3DF Hip Flexor Sequence

3DF Adductor Sequence

3DF Joint Capsule Sequence

• Band: anterior force• Positions: neutral, internal hip rotation, foot in hand (optional)• Contract-relax: glutes and hip flexors in neutral and internal rotation, quads and glutes if grabbing foot

• Band: lateral force• Positions: abduction with hand on floor, adduction while kneeling tall• Contract-relax: abductors and adductors in both positions• Scouring: active for 5 reps

• Band: posterior force• Positions: neutral, external rotation, internal rotation, leg out toes down, leg out toes up• Contract-relax: adductors in each position and hamstrings with leg out toes up• Scouring: passive for 5 reps in each position, active with leg out

Standing Routine Cheatsheet3DF Hamstring Sequence

Static Active Hip Flexion

Static Active Hip Abduction

Static Active Hip Rotation

3DF Adductor Sequence

• Positions: neutral, internal rotation, external rotation

• Start with relaxed stretch for 30 sec• Contract-relax: hamstrings in all 3 positions• Flex and extend for 5 reps• Finish with strong contraction for up to 30 sec

• Maximally flex hips then extend leg and hold for 2 sec

• Perform 6 reps on one leg then the other• NOTE: support yourself by holding something if

necessary for this and the next 2 exercises

• Maximally abduct hip then kick leg and hold for 2 sec

• Perform 6 reps on one leg then the other

• Stand tall and lift one leg with supporting knee soft

• Rotate in one direction and hold the end range contraction for 2 sec, then rotate in the other direction and hold the end range for 2 sec

• Perform 6 reps in both directions on one leg then the other

• Positions: neutral, external rotation• Start with relaxed stretch for 30 sec• Contract-relax: adductors in neutral, hamstrings in

external rotation• Finish with strong contraction for up to 30 sec

Advanced Mobility Movement Patterns CheatsheetFront to Back Leg Swings

Side to Side Leg Swings

1 Leg Stiff-Leg Deadlift

Cossack Warrior

Stability Squat

• Position: stand tall, supporting yourself if necessary• Movement: lift one leg straight forward towards your

hand as a target and back while maintaining good posture• Stop when your speed slows down or you feel fatigue

setting in

• Position: stand tall, supporting yourself if necessary• Movement: lift the leg out to the side while rotating the

foot up towards your hand as a target and back across your body rotating the foot in

• Stop when your speed slows down or you feel fatigue setting in

• Position: balance on 1 leg and keep the supporting knee slightly bent

• Movement: hinge at the hips while maintaining neutral posture, keep the free leg in line with your torso as you hinge

• Start at the bottom of a lunge then shift your weight to the front leg and keep the foot flat and rotate the trailing leg so the toe points up, lunge towards the other side and repeat

• Fold down into a deep squat and push out against your knees, hug your knees, then rotate up

Core Exercises Cheatsheet1 Leg Lowering: Straight

1 Leg Lowering: Side

Lateral Leg Drop

4 Point Opposites

Side Bridge

• Position: lie on your back and lift both legs up • Movement: lower one leg under control for 6 reps, rest for

5-10 sec then repeat on the other leg• Goal: 10 reps per leg

• Position: lie on your back and lift both legs up • Movement: lower one leg under control out to the side for

6 reps• Rest for 5-10 sec then repeat on the other leg• Goal: 10 reps per leg

• Position: lie on your back, bridge your hips and point one leg to the celing

• Movement: lower the opposite leg under control out to the side for 6 reps

• Rest for 5-10 sec then repeat on the other leg• Goal: 10 reps per leg

• Position: 4 point position with hands under shoulders, knees under hips both knees and hands shoulder width apart

• Movement: slowly lift one leg up and straight back without shifting the hips, then your opposite arm up at 45° and maintain a neutral posture while breathing throughout the hold

• Slowly return to start position then repeat on other side

• Goal: 10 reps x 10 sec hold per

• Position: elbow directly beneath your shoulder with good posture

• Movement: bridge up and breathe while holding

• Level 1: on toes, goal is 90 sec straight• Level 2: on 1 leg, goal is 30 sec straight

NOTE: perform the exercises you find challenging for 1-2 sets, up to the goal #

of reps, at the end of workouts.

Active Self-Myofascial Release Techniques CheatsheetASMR Psoas

ASMR Quads

ASMR Adductors

ASMR ITB

ASMR Glutes and Lateral Hip

ASMR Hamstrings

• Equipment: lacrosse ball and dumbbell• Position: Supine• Place ball on psoas with flexed hip and knee and

put weight on ball• Slowly straighten your leg and repeat on another

location

• Equipment: foam roller• Position: Prone, foam roller on thigh just above

knee• Movement: roll and as the roller travels up the

thigh, bring your heel to butt

• Equipment: foam roller• Position: Prone, foam roller on inside of

thigh• Movement: roll and as the roller travels up

the thigh, bring your heel to butt, as the roller travels down the thigh, straighten your leg out

• Equipment: foam roller• Position: On side, foam roller on outside of

thigh just above knee• Movement: roll and as the roller travels up the

thigh, bring your heel to butt

• Equipment: lacrosse ball• Position: sitting on ball at the bottom of the glute, hip and knee flexed• Movement: roll ball up glute as you straighten the leg

• Position: sitting on ball on the side of the glute, hip and knee flexed lying flat on ground

• Movement: roll over ball, moving it towards middle as you bring your knee towards the other one

• Equipment: lacrosse ball and hard bench• Position: sitting on ball under hamstrings, hip and knee flexed• Movement: roll ball up hamstring as you straighten the leg