| Movement | Access | Control | Load |
|---|---|---|---|
| SLPF | Flossing | Active leg raises | RDLs |
| Hip Flexion | Capsule work | Dead bugs | Step-ups |
| Hip Rotation | 90/90 mobility | Lift-offs | Split squats |
| Knee Flexion | Heel-to-glute rocks | Eccentrics | Lunges |
| Ankle Dorsiflexion | Knee-to-wall | Controlled rocks | Split squats |
| T-Spine Rotation | Open books | Quadruped rotation | Cable rotations |
| Shoulder Flexion | Lat/T-spine | Wall slides | Landmine press |
| Shoulder Rotation | Passive IR/ER | Isometrics | Loaded rotation |
| Wrist Extension | Wrist rocks | Holds | Push-up loading |
| Cervical | CARs | Chin tuck control | Isometrics |