TODAY
NERVOUS SYSTEM — ORIENT
30–60 SECONDS
TODAY'S MOVEMENT
TODAY'S RULE
AFTERWARD
PROGRAM / REFERENCES
MAP → RETRAIN → REBUILD → NORMALIZE
Cervical Isometrics
Cervical Mobility Flow
Thoracic Foam-Roller Extension
Open Book
Thread the Needle
Resistance Band Row
Corner Wall Push-Ups
Dead Bug
Pallof Press / Band Anti-Rotation Hold
Band Rows
Band Shoulder Pass-Through
Band External Rotation
Serratus Push-Up Plus
Band Face Pull
Sit-to-Stand → Squat Progression
Supported Reverse Lunge
Hip-Hinge Progression
Suitcase / Farmer Carry
Band Chest Press
The Nervous System
Loop Breaker Master Branding