Movement Cube — Chiropractic + Rehab
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          Movement Cube
          

            
Strength Standards

            
How Strong Is Strong Enough? · Adult Performance Standards

          

        

        
      

    


    

    
    

    

      
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      Movement Cube Chiropractic + Rehab  ·  Integrated Care for Movement, Nutrition & Healing  ·  movementcube.com
    


  









  

    

      

        

          Movement Cube
          

            
Initial Workout Checklist

            
Movement Cube · Adult Performance Standards

          

        

        
      

    

    

      
      
      
    

    

      

        
        
      

      

        
        
      

    

    

      
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<\!-- VIDEO PICKER MODAL -->



// ── YOUTUBE VIDEO PICKER ─────────────────────────────────────────────────
const ytVideos = [
  {title:"Heel Elevated Trap Bar Deadlift",url:"https://www.youtube.com/watch?v=r6S_oArhSL8"},
  {title:"Bicep Curls 21's",url:"https://www.youtube.com/watch?v=t-S93JbL6_A"},
  {title:"Gorilla Row",url:"https://www.youtube.com/watch?v=N-Mrb4LKV74"},
  {title:"Glute Med Hip Thrust",url:"https://www.youtube.com/watch?v=mYGah3iFDdU"},
  {title:"Split squat",url:"https://www.youtube.com/watch?v=DWrJQUJZw2w"},
  {title:"Alligator Breathing",url:"https://www.youtube.com/watch?v=JbZPJqVqWqQ"},
  {title:"Hip Airplanes",url:"https://www.youtube.com/watch?v=rWTzbWRSog4"},
  {title:"Reactive Hops",url:"https://www.youtube.com/watch?v=bMwGSmdzzL8"},
  {title:"Half kneeling medball throw",url:"https://www.youtube.com/watch?v=KYHgdR4Fqrw"},
  {title:"Quarter Bridge",url:"https://www.youtube.com/watch?v=GctqRwN6lC0"},
  {title:"Wrist flexion and extension eccentrics",url:"https://www.youtube.com/watch?v=VSvcrNnOtRc"},
  {title:"Upper trap self release",url:"https://www.youtube.com/watch?v=cpCHIPmS5DU"},
  {title:"Upper trap lift off MC",url:"https://www.youtube.com/watch?v=Muh1tbUE_Gc"},
  {title:"Tricep Kick backs MC",url:"https://www.youtube.com/watch?v=dsASq-Ud9_U"},
  {title:"Thread the Needle",url:"https://www.youtube.com/watch?v=u-39ecL0eUY"},
  {title:"Thoracic Rotation",url:"https://www.youtube.com/watch?v=uTffOpvCqn4"},
  {title:"Task based toe touch MC",url:"https://www.youtube.com/watch?v=uoR0aeIM3SA"},
  {title:"STT stretch",url:"https://www.youtube.com/watch?v=bo35eaI2c7M"},
  {title:"Straight leg lift offs MC",url:"https://www.youtube.com/watch?v=m9EkSMR1Qm4"},
  {title:"Squat to bear MC",url:"https://www.youtube.com/watch?v=-XBlxe7-nXs"},
  {title:"Wrist Flow MC",url:"https://www.youtube.com/watch?v=_Guj3-K02Rk"},
  {title:"SLRDL MC",url:"https://www.youtube.com/watch?v=gg14z_cKiTM"},
  {title:"SL Quad Lifts",url:"https://www.youtube.com/watch?v=1X3K6LoO8cg"},
  {title:"Sit Back Rows MC",url:"https://www.youtube.com/watch?v=Mty0cgjThfw"},
  {title:"Shin Box Lift Offs",url:"https://www.youtube.com/watch?v=E_gMiDT0x9k"},
  {title:"Seated breathing with perineum palpation",url:"https://www.youtube.com/watch?v=1hTomZOp4-8"},
  {title:"Same side blocked dead bugs",url:"https://www.youtube.com/watch?v=nB5y279wd08"},
  {title:"Perfect Plank",url:"https://www.youtube.com/watch?v=8HnFaLSWmpg"},
  {title:"Peeing Dog MC",url:"https://www.youtube.com/watch?v=12OUEavDGtc"},
  {title:"Pallof Squats MC",url:"https://www.youtube.com/watch?v=1Bdb8SdEZpU"},
  {title:"Offloaded Wrist Pronation and Supination",url:"https://www.youtube.com/watch?v=cPf8XkCJkFU"},
  {title:"Marching Leg Lifts MC",url:"https://www.youtube.com/watch?v=SPGLDf_A3uA"},
  {title:"Loaded Elbow Rotations",url:"https://www.youtube.com/watch?v=4iFAGN8o0fA"},
  {title:"Lateral Lunge",url:"https://www.youtube.com/watch?v=EktMCOGW6Mk"},
  {title:"Lateral Hops with Controlled Landing",url:"https://www.youtube.com/watch?v=6WphdFH6Js8"},
  {title:"Hip Hinging",url:"https://www.youtube.com/watch?v=rIDFLJNiCCY"},
  {title:"Hanging Knee Raises MC",url:"https://www.youtube.com/watch?v=Tepa-vjmTFY"},
  {title:"Front Plank MC",url:"https://www.youtube.com/watch?v=E1NkcNIWRCQ"},
  {title:"Floor Slides",url:"https://www.youtube.com/watch?v=5312WvDRQLg"},
  {title:"Eccentric Scapular Stabilizers",url:"https://www.youtube.com/watch?v=Cv3cPeLSg4M"},
  {title:"Eccentric Ring Rows",url:"https://www.youtube.com/watch?v=sPHQYoS5Jqw"},
  {title:"Childs pose to DNS 6 months",url:"https://www.youtube.com/watch?v=1KijoCITnnU"},
  {title:"Brugger Relief Position with Band",url:"https://www.youtube.com/watch?v=jJrfBi38z-s"},
  {title:"Breathing Into Your Body Wiggles",url:"https://www.youtube.com/watch?v=vzVfw9lovRw"},
  {title:"Breathing into your body 3 month DNS breathing",url:"https://www.youtube.com/watch?v=36OB_842igY"},
  {title:"Breath Work Deep Squats MC",url:"https://www.youtube.com/watch?v=Dqy9OxjuoJ0"},
  {title:"Box Jumps MC",url:"https://www.youtube.com/watch?v=qSIu_3ap-Qs"},
  {title:"Box Breathing",url:"https://www.youtube.com/watch?v=8VDoFyrwJ-s"},
  {title:"Boland Functional Progression",url:"https://www.youtube.com/watch?v=FzIF93bAAf0"},
  {title:"Bench Thoracic Spine Stretch",url:"https://www.youtube.com/watch?v=4920sRlyT34"},
  {title:"Bear Hovers",url:"https://www.youtube.com/watch?v=f0O4na9PET4"},
  {title:"Banded Wall Rolls",url:"https://www.youtube.com/watch?v=TYlX3_Vztz4"},
  {title:"Weighted sit up",url:"https://www.youtube.com/watch?v=4jtpY8avgiA"},
  {title:"Trap 3 raise",url:"https://www.youtube.com/watch?v=NWUFsXitM6o"},
  {title:"Straight Leg Hip CARs",url:"https://www.youtube.com/watch?v=E4wDbyOS6x0"},
  {title:"Side Bend",url:"https://www.youtube.com/watch?v=XwEpSYTjlXc"},
  {title:"Ring Lock Offs",url:"https://www.youtube.com/watch?v=bI0rGKb1TBs"},
  {title:"Reactive KB Swings",url:"https://www.youtube.com/watch?v=vHOkS0aM-c4"},
  {title:"Pigeon Squats",url:"https://www.youtube.com/watch?v=X7wi92meoRQ"},
  {title:"Hero fall outs",url:"https://www.youtube.com/watch?v=y_1s0PY5ilg"},
  {title:"Teacups",url:"https://www.youtube.com/watch?v=bT9oDFtLhwY"},
  {title:"Squat to Pike",url:"https://www.youtube.com/watch?v=hufkoE2463I"},
  {title:"Sumo Squat",url:"https://www.youtube.com/watch?v=D6ucCDShmBM"},
  {title:"Step Ups",url:"https://www.youtube.com/watch?v=YYYq_zzXY3s"},
  {title:"Single Leg RDL",url:"https://www.youtube.com/watch?v=tKHMjuSpTeg"},
  {title:"Single Leg Glute Raise",url:"https://www.youtube.com/watch?v=tP8vjEImtZc"},
  {title:"Rolling Sit Ups",url:"https://www.youtube.com/watch?v=M3bdlCyavpI"},
  {title:"Reverse V Up",url:"https://www.youtube.com/watch?v=FDDUenoGBJo"},
  {title:"Muscle Up Clean and Press",url:"https://www.youtube.com/watch?v=k_3_B9fTILc"},
  {title:"Lunge Jumps",url:"https://www.youtube.com/watch?v=ytkmZ121Enc"},
  {title:"Leg Lift with Twist",url:"https://www.youtube.com/watch?v=HmxKk1cIIGk"},
  {title:"Hollow Body Hangs",url:"https://www.youtube.com/watch?v=b7Kkqw89tCI"},
  {title:"Half Kneeling Overhead Press",url:"https://www.youtube.com/watch?v=PvyQuIsYJvE"},
  {title:"Full Curl Up",url:"https://www.youtube.com/watch?v=KT6Xx1LcBXY"},
  {title:"Front Squat",url:"https://www.youtube.com/watch?v=pWLoS8OOOF0"},
  {title:"Feet Elevated Ring Row",url:"https://www.youtube.com/watch?v=PAa4Ympjwn8"},
  {title:"Dragon Squat Regression",url:"https://www.youtube.com/watch?v=7JeDNGWXPzg"},
  {title:"Codmans Pendulum",url:"https://www.youtube.com/watch?v=a-dKTBp0NsA"},
  {title:"Bench Press",url:"https://www.youtube.com/watch?v=48sAhax3FN0"},
  {title:"Banded Dead Bugs",url:"https://www.youtube.com/watch?v=qrZHekTKcfc"},
  {title:"B stance RDL",url:"https://www.youtube.com/watch?v=0taLI5Ad6x4"},
  {title:"Wall Sits",url:"https://www.youtube.com/watch?v=xFys13x1Mng"},
  {title:"Tricep Lift Off",url:"https://www.youtube.com/watch?v=fKrIHmWfC7I"},
  {title:"Tailor Twist",url:"https://www.youtube.com/watch?v=BV1mOA2YMyo"},
  {title:"Suppinated Military Press",url:"https://www.youtube.com/watch?v=Tf1C41kcLeg"},
  {title:"Split Scoot",url:"https://www.youtube.com/watch?v=w8UvOE3VE5s"},
  {title:"Skull Crushers",url:"https://www.youtube.com/watch?v=BP9u2QF7MZQ"},
  {title:"Reverse Plank",url:"https://www.youtube.com/watch?v=nwVMrhfjIKs"},
  {title:"Prone hip CARs",url:"https://www.youtube.com/watch?v=BjCRl8rgR60"},
  {title:"Leg Raises",url:"https://www.youtube.com/watch?v=Cocy6_9AJH8"},
  {title:"Knee CARs 1",url:"https://www.youtube.com/watch?v=Hk05ZtEXT54"},
  {title:"KB Uppercuts",url:"https://www.youtube.com/watch?v=X15FJaPnwbU"},
  {title:"KB Swings",url:"https://www.youtube.com/watch?v=tB9OmIw0-Gc"},
  {title:"KB Halos",url:"https://www.youtube.com/watch?v=Ntk2gSM_bq4"},
  {title:"Jump Squats",url:"https://www.youtube.com/watch?v=GJYmMtpqaRY"},
  {title:"Hollow Press Dead Bugs",url:"https://www.youtube.com/watch?v=q_X6GxVjWI0"},
  {title:"Demi Plie to Relive",url:"https://www.youtube.com/watch?v=SzznZmPYQwc"},
  {title:"Couch Stretch",url:"https://www.youtube.com/watch?v=g5_MIostbRs"},
  {title:"Wiggles",url:"https://www.youtube.com/watch?v=c3zbutjLxZI"},
  {title:"90 Degree Bench Breathing",url:"https://www.youtube.com/watch?v=Yn6i3Uq-C2k"},
  {title:"Iron Cardio",url:"https://www.youtube.com/watch?v=Z3-z6qduoik"},
  {title:"Three Way Lunge",url:"https://www.youtube.com/watch?v=sBgCEs6q6eQ"},
  {title:"Table Top Pull Throughs",url:"https://www.youtube.com/watch?v=ZedxGrHnfKg"},
  {title:"Swimmers",url:"https://www.youtube.com/watch?v=-HkzHEPZBok"},
  {title:"Scapular CARs",url:"https://www.youtube.com/watch?v=WA69zavz2JI"},
  {title:"Ring Fall Outs",url:"https://www.youtube.com/watch?v=7bwyzG22DIk"},
  {title:"KB Marches",url:"https://www.youtube.com/watch?v=ybocx_I_1CM"},
  {title:"KB Deadlift",url:"https://www.youtube.com/watch?v=8CmbRIxRogU"},
  {title:"Inch Worms",url:"https://www.youtube.com/watch?v=rdfrqoTpgcw"},
  {title:"Horse Stance",url:"https://www.youtube.com/watch?v=7E0aOkuUju0"},
  {title:"Goblet Curtsey Lunge",url:"https://www.youtube.com/watch?v=mcW2HI3IcHU"},
  {title:"Face Pulls",url:"https://www.youtube.com/watch?v=gzT_pxAnSUg"},
  {title:"Eccentric Chin Ups",url:"https://www.youtube.com/watch?v=EmshyZ1gWV0"},
  {title:"Demi Plie March",url:"https://www.youtube.com/watch?v=DrRXopmXVvo"},
  {title:"Delt Raise Scapular Plane",url:"https://www.youtube.com/watch?v=ym4dCAxx36w"},
  {title:"Cuban Press",url:"https://www.youtube.com/watch?v=rJv-Z8B4AGc"},
  {title:"Banded Elephant Walks",url:"https://www.youtube.com/watch?v=_7Zu5cjM6WE"},
  {title:"3 point row",url:"https://www.youtube.com/watch?v=-C9LS3cvPa4"},
  {title:"Upper Body Full Stretch Routine",url:"https://www.youtube.com/watch?v=fA1fJAMnQzI"},
  {title:"Shoulder taps",url:"https://www.youtube.com/watch?v=-Ct6xQnjhEM"},
  {title:"All 4s walk",url:"https://www.youtube.com/watch?v=y0lg-l-edXg"},
  {title:"External Rotation Hovers",url:"https://www.youtube.com/watch?v=ptvH4RIeYFQ"},
  {title:"Table Tops",url:"https://www.youtube.com/watch?v=dyAD1kR-tNM"},
  {title:"Stick Mobility Flexion Hovers",url:"https://www.youtube.com/watch?v=Qu5Vr1uuYZw"},
  {title:"Thoracic CARs",url:"https://www.youtube.com/watch?v=lAyfvzK0KKM"},
  {title:"Skater Squats or single leg bound",url:"https://www.youtube.com/watch?v=Qsbn0H6FfsI"},
  {title:"Single leg hip lifts",url:"https://www.youtube.com/watch?v=9tvP9cwXQnw"},
  {title:"Perfect Plank break the band",url:"https://www.youtube.com/watch?v=_8ZbukHAhu8"},
  {title:"Open book",url:"https://www.youtube.com/watch?v=kdSkwD3o_No"},
  {title:"OH press deadbugs",url:"https://www.youtube.com/watch?v=gdUk5jpBqYw"},
  {title:"Full Turkish Get Up",url:"https://www.youtube.com/watch?v=W0JBonW_dAA"},
  {title:"Banded Overs",url:"https://www.youtube.com/watch?v=C5cTfi_JTlE"},
  {title:"9090 rotation breathing",url:"https://www.youtube.com/watch?v=bycsd_AIjGU"},
  {title:"Scapular pull ups",url:"https://www.youtube.com/watch?v=lTbDsggUJI8"},
  {title:"Rotating 1 arm press",url:"https://www.youtube.com/watch?v=ghaiyi4zKg8"},
  {title:"Offset Rows",url:"https://www.youtube.com/watch?v=FcDsX0QTIfY"},
  {title:"Lu Raises",url:"https://www.youtube.com/watch?v=ohBpF3lYhhM"},
  {title:"1/4 Jefferson Curls",url:"https://www.youtube.com/watch?v=F1kNQPt0Nck"},
  {title:"Kickstand KB Shifts",url:"https://www.youtube.com/watch?v=2JeCxmTwJ9g"},
  {title:"Thoracic Pull Overs",url:"https://www.youtube.com/watch?v=stwy0aYMoE4"},
  {title:"Task Based Sit Down Stand up",url:"https://www.youtube.com/watch?v=vLlkfFBno5I"},
  {title:"Suitcase Carry",url:"https://www.youtube.com/watch?v=mbFyHfvvOlQ"},
  {title:"SL Box Squats",url:"https://www.youtube.com/watch?v=Wa-PjauwGwI"},
  {title:"Renegade Row",url:"https://www.youtube.com/watch?v=g-t7exlfpJc"},
  {title:"Push Up Variation",url:"https://www.youtube.com/watch?v=kFZP_sSNxRQ"},
  {title:"Pancake Taps",url:"https://www.youtube.com/watch?v=LtygChBoUdo"},
  {title:"Long Lunge",url:"https://www.youtube.com/watch?v=wWDG47kP-0c"},
  {title:"KB Pull Through",url:"https://www.youtube.com/watch?v=3TrLOK4Wg7M"},
  {title:"KB Arm Bars",url:"https://www.youtube.com/watch?v=XePlD_CA9Dc"},
  {title:"Internal Rotation Kicks",url:"https://www.youtube.com/watch?v=V5ZKK5tixtY"},
  {title:"Cossack Flow",url:"https://www.youtube.com/watch?v=6Q8W0Jxoq6s"},
  {title:"Closing Side Pancake",url:"https://www.youtube.com/watch?v=vnzuYgduzRk"},
  {title:"Bretzel",url:"https://www.youtube.com/watch?v=OYVdkIdz3dc"},
  {title:"Ankle Taps",url:"https://www.youtube.com/watch?v=imPHG4vlXYs"},
  {title:"Adductor Lift Offs",url:"https://www.youtube.com/watch?v=l-pSVeiUwHE"},
  {title:"1 2 Get Up",url:"https://www.youtube.com/watch?v=YFlbvM5CujU"},
  {title:"Whats Cracking Dog",url:"https://www.youtube.com/watch?v=bydJm6qtI-o"},
  {title:"Wall Sprints",url:"https://www.youtube.com/watch?v=ILVS-2hkFQE"},
  {title:"Wall Slides",url:"https://www.youtube.com/watch?v=yJvx9elZtrM"},
  {title:"Straddle ER HF Lift Offs",url:"https://www.youtube.com/watch?v=ugSjIivDcWM"},
  {title:"SL hip flexor lifts",url:"https://www.youtube.com/watch?v=1VKk0QKjEpc"},
  {title:"Side Lying Oblique Sits",url:"https://www.youtube.com/watch?v=Dqy2bqSz9MM"},
  {title:"Pigeon Sliders",url:"https://www.youtube.com/watch?v=_T9M6etqK3M"},
  {title:"Palloff Press",url:"https://www.youtube.com/watch?v=pHeB-Is_IvU"},
  {title:"Offset Scapular Push Ups",url:"https://www.youtube.com/watch?v=jGzVzXAw9OE"},
  {title:"Medball Chest Pass",url:"https://www.youtube.com/watch?v=_fZWK9h81RA"},
  {title:"Knee Up Overhead Press",url:"https://www.youtube.com/watch?v=qTEUnaXfeSQ"},
  {title:"KB Swing Backs",url:"https://www.youtube.com/watch?v=z-wUuQmkiPY"},
  {title:"KB Heel Elevated Goblet Squats",url:"https://www.youtube.com/watch?v=6K6ygA54g64"},
  {title:"Hamstring Stretch",url:"https://www.youtube.com/watch?v=xB15oIqFLTg"},
  {title:"Hamstring Isos",url:"https://www.youtube.com/watch?v=Zx7b8v8Ynbk"},
  {title:"GH CARs",url:"https://www.youtube.com/watch?v=XBhMqrj19_Q"},
  {title:"Dead hangs",url:"https://www.youtube.com/watch?v=vc-qz_jE0Bo"},
  {title:"Body Saw",url:"https://www.youtube.com/watch?v=numJyRld1i8"},
  {title:"Archer Rotation Rows",url:"https://www.youtube.com/watch?v=ClZcTb6oQk4"},
  {title:"2 KB Walking Lunge",url:"https://www.youtube.com/watch?v=JCcZlimEHKg"},
  {title:"BW squats movement cube",url:"https://www.youtube.com/watch?v=K2Z2COqsSp4"},
  {title:"Plank Walk Outs",url:"https://www.youtube.com/watch?v=F8uUamtq1f0"},
  {title:"Thoracic Bridge",url:"https://www.youtube.com/watch?v=Vdf0GEJO9nE"},
  {title:"Shoulder depression",url:"https://www.youtube.com/watch?v=61EV1Yq3wg0"},
  {title:"Single KB Cossack squats",url:"https://www.youtube.com/watch?v=8MVZ7ATwodQ"},
  {title:"Tactical Frogs",url:"https://www.youtube.com/watch?v=2MppCOO43GE"},
  {title:"Side Plank",url:"https://www.youtube.com/watch?v=x-LNBchaX8Y"},
  {title:"Rooted 180s",url:"https://www.youtube.com/watch?v=ej1l3QmtTZE"},
  {title:"Hip Opener Masterclass",url:"https://www.youtube.com/watch?v=KKmGOpJE_Z4"},
  {title:"Windmills",url:"https://www.youtube.com/watch?v=2rksbVKxIWE"},
  {title:"Turned out SLRDL with reach",url:"https://www.youtube.com/watch?v=TFfOrO2uyE0"},
  {title:"Pike back ups",url:"https://www.youtube.com/watch?v=X2ugwrYvwgg"},
  {title:"Pansy Squats",url:"https://www.youtube.com/watch?v=sj90v-QOdl4"},
  {title:"Moving Geisha Squat",url:"https://www.youtube.com/watch?v=S2K28G2NZAk"},
  {title:"Middle Split Head Taps",url:"https://www.youtube.com/watch?v=u4HNVmrr4dc"},
  {title:"Marching Glute Raise",url:"https://www.youtube.com/watch?v=2g8SeOXVP3U"},
  {title:"Lateral Jumps",url:"https://www.youtube.com/watch?v=METDK8lVbcA"},
  {title:"KB Lifts Chops",url:"https://www.youtube.com/watch?v=-6DhGueeTgo"},
  {title:"KB dead bug",url:"https://www.youtube.com/watch?v=f8xi1k8jOJc"},
  {title:"Jump Rope",url:"https://www.youtube.com/watch?v=oTyBFxb184Q"},
  {title:"Glute Raises",url:"https://www.youtube.com/watch?v=5kKx7fcsmXM"},
  {title:"Copenhagan Taps",url:"https://www.youtube.com/watch?v=QHjPRlQtntc"},
  {title:"Chin ups",url:"https://www.youtube.com/watch?v=HADU_wNVy90"},
  {title:"Bear Sits",url:"https://www.youtube.com/watch?v=k-EMvb1YMjQ"},
  {title:"Battle Ropes",url:"https://www.youtube.com/watch?v=X2HKjSULYHY"},
  {title:"Banded shoulder rolls",url:"https://www.youtube.com/watch?v=8Ge0rfGKiW4"},
  {title:"Banded Protraction",url:"https://www.youtube.com/watch?v=GbT4bssNl6A"},
  {title:"Assisted Sissy Squat",url:"https://www.youtube.com/watch?v=s8ty9sfyxo8"},
  {title:"Archer Push up Short Bow",url:"https://www.youtube.com/watch?v=nzZ5Gc-4t6g"},
  {title:"9090 close offs",url:"https://www.youtube.com/watch?v=nnpGzhJ1UfE"},
  {title:"1 arm up 1 arm down KB march",url:"https://www.youtube.com/watch?v=cHv9avEF-t4"},
  {title:"Tight Calves MC",url:"https://www.youtube.com/watch?v=SeXj4oXhbXw"},
  {title:"Rear Foot Elevated Split Squat",url:"https://www.youtube.com/watch?v=SYmSgn8EUoA"},
  {title:"Same Side Blocked Dead Bug",url:"https://www.youtube.com/watch?v=GzLSOxBxraM"},
  {title:"Pallof Squats",url:"https://www.youtube.com/watch?v=qTUhVFWmPXM"},
  {title:"Straight leg lift offs",url:"https://www.youtube.com/watch?v=lF5Q-rLtgmI"},
  {title:"Sit Back Rows",url:"https://www.youtube.com/watch?v=6mBB6hldWYc"},
  {title:"DB 3 plane rotation",url:"https://www.youtube.com/watch?v=9KhOxbSlGHs"},
  {title:"Tricep Kick backs",url:"https://www.youtube.com/watch?v=yUyOmOHoYzI"},
  {title:"Hanging Knee Raises",url:"https://www.youtube.com/watch?v=zVmv7CqbOZk"},
  {title:"Task based toe touch",url:"https://www.youtube.com/watch?v=AztGMtZbeFY"},
  {title:"Squat to bear",url:"https://www.youtube.com/watch?v=_ZfvBVyCXi0"},
  {title:"Marching Leg Lifts",url:"https://www.youtube.com/watch?v=pcUSMn6oCeg"},
  {title:"Wrist Flow",url:"https://www.youtube.com/watch?v=a-LLscZESYc"},
  {title:"Upper trap lift off",url:"https://www.youtube.com/watch?v=3bY5YWMSJ8w"},
  {title:"Peeing Dog",url:"https://www.youtube.com/watch?v=Hhf5LcpOlQ0"},
  {title:"Seeing through time stretch",url:"https://www.youtube.com/watch?v=Dh31U8CtOWE"},
  {title:"Step Downs",url:"https://www.youtube.com/watch?v=WoqsBce8sjE"},
  {title:"Breath Work Deep Squats",url:"https://www.youtube.com/watch?v=bJQiGrD5hWw"},
  {title:"Foam Rolling",url:"https://www.youtube.com/watch?v=vlDQYj8AMME"},
  {title:"Active Recovery Full Body Stretch",url:"https://www.youtube.com/watch?v=vvjxrAmsPgg"},
  {title:"Goblet Box Squat",url:"https://www.youtube.com/watch?v=C92aLWu2MxA"},
  {title:"All 4's hip rock",url:"https://www.youtube.com/watch?v=BgXxpj_0vX8"},
  {title:"Thread the Needle (alt)",url:"https://www.youtube.com/watch?v=HGCUIkKR4vk"},
  {title:"Reverse Lunge",url:"https://www.youtube.com/watch?v=rYbAlP2pq1Y"},
  {title:"Bodyweight Squats",url:"https://www.youtube.com/watch?v=tq9Wcm0dZsM"},
  {title:"Lying Hip Flexion",url:"https://www.youtube.com/watch?v=bu51WsSlS64"},
  {title:"KB Bottoms Up Hold",url:"https://www.youtube.com/watch?v=UlKIhyTCcE0"},
  {title:"Cat/Cow",url:"https://www.youtube.com/watch?v=_CVMW16S2sY"},
  {title:"YTWL's",url:"https://www.youtube.com/watch?v=KLy9SuspJXs"},
  {title:"Posterior Hip Rock",url:"https://www.youtube.com/watch?v=bDjyVtijweY"},
  {title:"90/90 rotations with breathing",url:"https://www.youtube.com/watch?v=6qxGJUYZ0p0"},
  {title:"How to Foam Roll",url:"https://www.youtube.com/watch?v=GS-ylZ9_VvQ"},
  {title:"Beginner Hip Mobility",url:"https://www.youtube.com/watch?v=47Q_nAkUtlM"},
  {title:"Beginner Hip Opener Flow",url:"https://www.youtube.com/watch?v=tTWqnCy6euQ"},
  {title:"How to get faster",url:"https://www.youtube.com/watch?v=bC35UG_QXyQ"},
  {title:"5 things I wish I knew about exercise",url:"https://www.youtube.com/watch?v=3HCdugGQH64"},
  {title:"Fix Your Groin Pain",url:"https://www.youtube.com/watch?v=nJM0oPAV9MU"},
  {title:"Ankle Mobility",url:"https://www.youtube.com/watch?v=7boftxBaY94"},
  {title:"Strong Hips for Strong Knees",url:"https://www.youtube.com/watch?v=e42Dh3C4eqY"},
  {title:"Single leg RDL",url:"https://www.youtube.com/watch?v=oAAuKcVs9Zc"},
  {title:"VMO squats",url:"https://www.youtube.com/watch?v=qJYZ3z-69EU"},
  {title:"KOT squats",url:"https://www.youtube.com/watch?v=okEBVenk8dQ"},
  {title:"ATG split squat",url:"https://www.youtube.com/watch?v=3UXX45jVWuY"},
  {title:"Patrick step downs",url:"https://www.youtube.com/watch?v=wKftvGCd0UY"},
  {title:"Reverse out knee pain / KOT isometrics",url:"https://www.youtube.com/watch?v=IM2v2egGd3c"},
  {title:"Rack Pulls Set up",url:"https://www.youtube.com/watch?v=B2ig4US-bWM"},
  {title:"How to fix your own knee pain",url:"https://www.youtube.com/watch?v=ZjSyOMmxjJw"},
  {title:"Banded Wipers",url:"https://www.youtube.com/watch?v=vRnVXyxZwxI"},
  {title:"Doorway stretch",url:"https://www.youtube.com/watch?v=ECX0kzNWbPo"},
  {title:"Breathing and dead bugs",url:"https://www.youtube.com/watch?v=CpaKQE2AroM"},
  {title:"Rotator cuff assessment",url:"https://www.youtube.com/watch?v=rnaPJNxlUyk"},
  {title:"FRC hip openers",url:"https://www.youtube.com/watch?v=DNrnEZC2P6E"},
  {title:"Lower Body Stretching Series",url:"https://www.youtube.com/watch?v=cmM4540_fw0"},
  {title:"Standing IT band stretch",url:"https://www.youtube.com/watch?v=LGEqy5I4zWU"},
  {title:"Plantar fascia roll out",url:"https://www.youtube.com/watch?v=bkuPoTAvtHo"},
  {title:"Triplanar hip stretch",url:"https://www.youtube.com/watch?v=5GNu-ClLPhc"},
  {title:"Doorway Hamstring Stretch",url:"https://www.youtube.com/watch?v=pohPKfh5mw4"},
  {title:"Supine piriformis stretch",url:"https://www.youtube.com/watch?v=th5Qmcm1nts"},
  {title:"How to fix low back pain",url:"https://www.youtube.com/watch?v=2CUIa_24j18"},
  {title:"How to fix a sprained ankle",url:"https://www.youtube.com/watch?v=h3_gnebZNk4"},
  {title:"How to fix a pulled groin",url:"https://www.youtube.com/watch?v=IoucosN0LXc"},
  {title:"Step up with Theraband loop resistance",url:"https://www.youtube.com/watch?v=BKBxonMXrOQ"},
  {title:"Prone horizontal abduction",url:"https://www.youtube.com/watch?v=r0UuVrgn9HE"},
  {title:"Neutral external rotation",url:"https://www.youtube.com/watch?v=jjdJ6j5yuig"},
  {title:"90/90 external rotation",url:"https://www.youtube.com/watch?v=P-QZFraMLi4"},
  {title:"External rotation with band",url:"https://www.youtube.com/watch?v=WJwe6IRsnIw"},
  {title:"Diaphragmatic breathing",url:"https://www.youtube.com/watch?v=wN72DQqG2Gs"},
  {title:"Dead bug",url:"https://www.youtube.com/watch?v=6XxTMQrIyjE"},
  {title:"Curl up",url:"https://www.youtube.com/watch?v=bNRMavhHo4g"},
  {title:"Bird dog",url:"https://www.youtube.com/watch?v=OeVjvuDBWQg"},
  {title:"Side plank",url:"https://www.youtube.com/watch?v=GNYcr5-9QoE"},
  {title:"Peroneal nerve flossing",url:"https://www.youtube.com/watch?v=VktNd37HicM"}
];

let vpCallback = null;

function openVideoPicker(cb) {
  vpCallback = cb;
  document.getElementById('vpOverlay').style.display = 'flex';
  const searchEl = document.getElementById('vpSearch');
  searchEl.value = '';
  renderVpList('');
  setTimeout(() => searchEl.focus(), 50);
}

function closeVideoPicker() {
  document.getElementById('vpOverlay').style.display = 'none';
  vpCallback = null;
}

function renderVpList(q) {
  const list = document.getElementById('vpList');
  const term = q.toLowerCase().trim();
  const filtered = term ? ytVideos.filter(v => v.title.toLowerCase().includes(term)) : ytVideos;
  if (\!filtered.length) {
    list.innerHTML = '
No videos match "' + q + '"
';
    return;
  }
  list.innerHTML = filtered.map((v, i) =>
    `

      ▶
      ${v.title.replace(/&/g,'&').replace(/
    
`
  ).join('');
}

function selectVpItem(idx) {
  if (vpCallback) vpCallback(ytVideos[idx]);
  closeVideoPicker();
}

// Keyboard close
document.addEventListener('keydown', e => {
  if (e.key === 'Escape' && document.getElementById('vpOverlay').style.display \!== 'none') {
    closeVideoPicker();
  }
});


<\!-- APP MODE SELECTOR -->


  
  
What are you building today?

  

    

      
🏋️

      
Program Builder

      
Class workouts & training
programs

    

    

      
🩺

      
Rehab Plan

      
Pick exercises from your
video library with links

    

  





// ── APP MODE ────────────────────────────────────────────────────
let appMode = 'program';

function toggleAppMode() {
  setAppMode(appMode === 'program' ? 'rehab' : 'program');
}

function setAppMode(mode) {
  appMode = mode;
  const isRehab = mode === 'rehab';
  document.body.classList.toggle('rehab-mode', isRehab);
  const pill = document.getElementById('modePill');
  const brand = document.getElementById('brandPill');
  if (pill) {
    pill.textContent = isRehab ? '🏋️ Program Builder' : '🩺 Rehab Plan';
    pill.className = 'mode-pill ' + mode;
    pill.title = isRehab ? 'Switch to Program Builder' : 'Switch to Rehab Plan';
  }
  if (brand) {
    brand.textContent = isRehab ? 'Rehab Plan' : 'Program Builder';
  }
  if (typeof renderAll === 'function') renderAll();
}