PRI-Based 5-Minute Flow....
A maintenance program to address someone's underlying asymmetrical polyarticular chain-patterned pull. Once a good understanding of the principles and mechanics of what one is trying to accomplish with the activities has been established, the usual question is: "How do I maintain it and what exercises in particular should I be doing?"
This video demonstrates a sequence of activities which hits the typical "hotspots". Supine, sidelying, stretching/inhibition, with a final integration load.
Set-up (round that back out)
90/90 hip lift with hemibridge (manual resistance to left)
90/90 hip lift with hip shift (manual resistance to both)
Supine hooklying T8 extension (for back inhibition and expansion as well)
Right sidelying respiratory adductor pullback
Left sidelying knee toward knee, progressed to self-manual right glute max resistance
Left sidelying right abduction with left adduction
Kneeling posterior capsule inhibition / stretch
Right hip rotators/inferior glute max inhibition/stretch (modified Pigeon Pose)
Child's Pose elbow presses into plank holds
Deep squat breath and reach