€¦ · HIPS + HIP FLEXORS Mobilizations Gut massage Low Back Rescue Activations Neutral Spine Rib...
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AmplifyU STARTER PLAN
Transcript of €¦ · HIPS + HIP FLEXORS Mobilizations Gut massage Low Back Rescue Activations Neutral Spine Rib...
AmplifyUSTARTER PLAN
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02© AE WELLNESS LLC AND MOVEMENT MAVENS. ALL RIGHTS RESERVED.
AmplifyU PlanHOW TO USE YOUR
STEP 1Determine where you are on the Body Detective Path (click here)
STEP 2• Do one category/body area a day
(aim for 3x a week and do more once that feels comfortable!)
• Choose ONE mobilization and ONE activation to do
• Bodywork: 2.5 mins or more per area. Roll until you stop feeling pain or stop feeling
change happen
• Make anything more or less difficult by changing your stance (feet together, apart,
etc), surface you’re on (soft, hard, wobbly etc), or changing your relationship to gravity
(IE doing something on the floor vs. the wall).
• If the bodywork is too uncomfortable, use a bigger ball and/or go to the wall to
lessen the intensity.
• Pain-free movement is key for all movements
Click here to learn more about The AmplifyU Plan process in Module 2 of the Getting Started videos.
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© AE WELLNESS LLC AND MOVEMENT MAVENS. ALL RIGHTS RESERVED.
AmplifyU Plan
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FULL BODY FIX
Mobilizations
Foot Fix (Soles of the feet)Calf Stack
Activations
Arch FlexHeel Taps
LOWER LEG, FOOT, AND ANKLE
Mobilizations
Quad Roll OutGlute Med Roll Out
Activations
Clock TapsHow to Hip Hinge
HIPS
Mobilizations
Low Back Roll OutCoregeous Ball for Hip Flexors
Activations
Neutral SpineCat Cow with Rotation
LOW BACK + PELVIS
Mobilizations
5 Way Shoulder Warm UpUpper Back Massage
Activations
Scap Pushups Megaplank Progressions
UPPER BACK + SHOULDERS
Mobilizations
Neck GnarCoregeous Collar
Activations
Neck StabilizerWall Plank Slides
NECK + JAW
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04© AE WELLNESS LLC AND MOVEMENT MAVENS. ALL RIGHTS RESERVED.
AmplifyU PlanHIPS + HIP FLEXORS
Mobilizations
Gut massageLow Back Rescue
Activations
Neutral SpineRib Crunches
CORE
Mobilizations
Rotator Cuff Roll Out
Deltoid Stack
Activations
Side Plank ProgressionsSwimming
SHOULDERS
Mobilizations
5 Way Shoulder Warm Up
Pec and Shoulder Relief
Activations
Wall Slides with Internal RotationThoracic Rotation
UPPER BACK
Mobilizations
Coregeous Ball for Hip FlexorsQuad Stack
Activations
Psoas SpiralBridge Lift with Block
HIP FLEXORS
Mobilizations
QuadsHips
Activations
Clock TapsGlute + Hamstring Warm Up
HIPS
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© AE WELLNESS LLC AND MOVEMENT MAVENS. ALL RIGHTS RESERVED.
AmplifyU Plan
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UPPER BACK + SHOULDERS
Mobilizations
Gut massageKeep Your Ribs Moving
Activations
Neutral SpineLow Ab Activation
CORE
Mobilizations
IT Band Roll OutHamstring Massage
Activations
Slow Mo Hip OpenersUnlock Your Hips
HIPS
Mobilizations
Ankle Joint MobilizationShin Splint Relief
Activations
Big Toe Strength BuilderClock Lunges
LOWER BODY
Mobilizations
Neck and Upper BackTrapezius Tension Tamer
Activations
Shoulder Push BacksFunctional Crawling Patterns
SHOULDERS
Mobilizations
Pec, Chest, and Shoulder ReleaseLat Seam
Activations
Face Down Wall SlidesWood Chop Series
UPPER BACK
