0 Janice’s Home Routine Program A Exercise Rest Intensity Reps Tempo Sets 1 Single Leg Hip Extensions LumbarDiscLeveragingMobilisation 30s Bodyweight 10/side 2 2 2 2-4 2 4 Point TVA 45-Degree-Pulls 30s Bodyweight 4 – 8 30s/15s 2-4 3 Prone Cobra Alternating-Arm-Reach-On-Foam-Roller 15s Bodyweight 4 – 8 30s/15s 2-6 BONUS EXERCISES 1 Kneeling On Swiss Ball EnergyPush N/A Bodyweight 1 0 180 0 1 2 Thoracic Mobilizations Overhead-Squats N/A Bodyweight 8/side Breathing Pace 1