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I have would like to know the following in regards to my mobility program. I have 4 main areas I have to work on: ankles, hips, thoracic spine and shoulders. I am also extremely stiff in my hamstrings.
I would like to know:
1. how many times a week
2. how much time per session
3. how many exercises I should do
for both A. Perform and B Recovery on each of these area's.