JP’s Home Rehab Program

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	CHEK Presses SquatJumps	60s	-2 reps	8-12	2 1 2	2-4
2	Supine Overhead Arm Raises (Face up – opposite of video) SingleArmSwissBallFlyes	30s	-2 reps	8-12	Slow	2-4
3	Horse Stance Vertical DeepSlowBellyBreathing	30s	Bodyweight	8/side	2 4 2	2-4
4	LA #2 Frog-Stretch	30s	80mmHg + 30	8/side	2 2 2	2-4
5	4 Point TVA Activation 45-Degree-Pulls	30s	Bodyweight	4-8	30s/15s	2-6
6	DCFs CCR-Intro-Snippet	15s	30mmHg + 10	4-8	30s/15s	2-6
7	Thoracic Mobilizations (On the floor) Overhead-Squats	15s	Bodyweight	10/s	Breath	2

Notes:

2: Do it facing up so you can avoid activating your mid and lower back

7: Do this on the floor, facing up, again, to avoid activating your mid/lower back