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THE ULTIMATE FULL BODY PROTOCOL
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The Ultimate DNR Protocol
Lower Extremity
Plantar Fascia.
Gastrocnemius Release.
Gastrocnemius Stretch.
Lateral Gastroc Head Release/Peroneals.
Medial Gastroc Head Release/Posterior Tibialis
Tibialis Anterior Release
Tibialis Anterior Stretch
Quadriceps Release
Quadriceps/Hip Flexor Stretch
Hamstring Release
Hamstring Stretch
IT Band Release
Gluteal Release (Glut Medius/Piriformis)
Gluteal Stretch
Groin/Adductor Release
Joint Muscle
Joint Muscle
Groin/Adductor Stretch
TFL Release
Spinal
Lower Back Release
Mid Back Release
Upper Back Release (Intrascapular muscle/Thoracic)
Neck/Upper Trapezius Release
Psoas Release/Activation
Upper Extremity
Latissimus Dorsi/Posterior Shoulder Release
Pec Minor/Anterior Shoulder Release
Pec Major Release/Stretch
Biceps Release
Triceps Release
Wrist Extensor Release
Wrist Flexor Release
Tibialis Anterior/Shin Release
Psoas Release
Psoas Release
Latissimus Dorsi/Posterior Shoulder Release
Lateral Gastroc Head Release/Peroneals
IT Band Release
Hip Capsule/Hurdler Stretch
Hip Flexor Stretch
Hamstring Release
Hamstring Release
Hamstring Stretch
Adductor/Groin Release
Adductor/Groin Release (1 joint)
Gastrocnemius Release