REBUILD
Return athletic.
Recover better.
DR. JOE LIBRARY · SESSIONS 01–07
Your exercise library.
27 exercises. Browse by session or muscle area. Tap an exercise for its supplied prescription, cues and demos.
Restore the lower-leg chain
Ankle dorsiflexion, tibial rotation, hip rotation, foot control and glute activation.
Re-centre the squat
Left hip internal rotation, ankle dorsiflexion, glute strength and more symmetrical loading.
Continue Session 01's tibial internal rotation routine alongside these exercises. Session 02 hip rotation uses the same demo as Session 01 but a different dose and side; replacement or combination is not confirmed. The variant is retained here as reference, not added to the existing daily checklist.
Rebalance the pelvis
Left TFL and QL release, targeted stretching, left adductor activation and right-side trunk strength.
Session 03 clamshell: 2 sets × 15 reps both sides. Session 01: 2 sets × 12–15 reps each side. These are distinct supplied doses; replacement or combination is not confirmed. The Session 03 demo link is malformed and is not substituted. This variant is noted here, not added to daily completion.
Wall-supported hip and trunk control
A side-lying control exercise combining TFL lengthening, glute activation and QL control.
Pelvis and rib-cage breathing
A linked breathing drill coordinating the pelvis, hamstrings and rib cage.
The linked demo supplies the breathing dose. Confirm the side-specific setup with Dr. Joe; no side is inferred here.
Release, breathing and posterior-chain control
Verteq release, a held hip-shift breathing drill, lock clam and eccentric hamstring slides.
Release dosage and side-specific setup were not supplied. Confirm them with Dr. Joe; release remains reference-only, with no set checklist.
Add thoracic rotation
Side plank rotations on both sides.
Continue improving ankle dorsiflexion alongside this addition; the earlier ankle drills remain in their original sessions.