These 3 protocols 2 times per week. The sled work can be done daily as a warmup. 1 - Forward and backwards sled pulls. Do 5 minutes or to fatigue. 2 - Slow eccentric squats with heels raised. 3 sets of 8, use assistance if too light or add weight if too easy. 7/10 pain or discomfort only. 3 - Nordics - Use assistance and a Nordic strap. Bonus - Reverse Nordics (see second video). I promise you will get your knees as healthy as possible by doing these along side your AOM practice. Freeeeeeedommmmm!

I got a little heady and wordy in my explanation here. Your lower back get tight from sitting all day as your hip flexors shorten and pull on the spine and cause hyper lordosis or anterior pelvic tilt. We combat this NOT by only stretching the anterior hips and psoas… we do it by using the glutes and hamstrings and hip extensors to lengthen the psoas. This video shows you how… This is extremely counter intuitive and why many people persist in lower back pain for years.

Comment here if your committed to your 15 minutes per day of mobility work!