Joint by Joint
Neck
Scapulars
Shoulders
Rotation
Flexion (latissimus dorsi, teres major, and posterior deltoid)
Extension (Pectoralis Major, Ant Delt, Coracobrachialis, Biceps Brachii (long head))
Spine
Elbows
Wrists
Hip
Rotation (ER, IR)
Flexion (Hamstrings)
Extension (Quads, Illiacus, Psoas Major)
Abduction (Short & Long Adductors)
Knees
Ankles
Categories for mini programs:
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Hip Rotation
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Hip Flexion - flexy hammys, free and easy toe touch, floor sit, better compression, easier press to handstand
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Hip Abduction - better straddle, smooth cossack squats, easy pancake sit, middle split
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Hip Extension - counteract the sitting, easier back bends, better front splits
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Squats - a better resting squat, looser feeling hips and lower spine, ankles that flex
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Shoulders & Scapulars - better overhead position, better pushing and pulling capability,
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