mobility

knees over toes — 3×/week

Step 1 — Tibialis Raise

25 reps

Step 2 — FHL Calf Raise

25 reps

Step 2B — Tibialis Raise (again)

25 reps

Step 3 — KOT Calf Raise

25 reps

Step 4 — Patrick Step

25 reps. Add an extra set for the weaker side until balanced.

Step 5 — ATG Split Squat

5 sets × 5 reps per side, 30s rest between sets. Progress toward 25 straight reps per side.

Step 6 — Elephant Walk

30 reps per side

Step 7 — L-Sit

60 seconds

Step 8 — Couch Stretch

60 seconds per side

T / Th — run/walk commute

Mobility block

Hamstring PNF — 2 cycles per side

in the OR — daily accumulation

Seated band hip abduction

Accumulate throughout the day

90/90 hip flexor PNF on stool

2 cycles per side

Deep squat hold

2 minutes

Forward folds

Quad stretch

Pec stretch

Saturday — run/walk or hike

Evening mobility

10 min, split across two days

M / W / F

Wall angels

10–15 reps

Cat-camel

10 reps

Thoracic extension over roller

90 seconds

T / Th / Sat

World's Greatest Stretch

3 reps per side

Jefferson curl

5 slow reps

Hamstring PNF

at your desk / between cases

Stand every 45 min

Chin tucks

Constantly

Scapular retractions

Screen at eye level

Phone up, not head down