Name: Playbook - Brad Terrell - Spinal Week 2- PM routine
Uploaded: 2021-01-18T11:49:27.952Z
Duration: 20 min
Description: Spinal Week 2- PM routine

Stacey

David

Kendall Lowe

Practice this nighttime routine every every night for a minimum 5 days a week for the rest of the program.

You can change any of the movements or postures in the workout if you learn a new movement or use any of the movements you learnt from week 1. Yet attempt to keep the order of the movements/postures the same.

Childs pose (passive compression)

Hold your passive Flexion for a total of 2 mins to each side.

If level 1 is to easy move forward. If level 2 or 3 are to difficult move back.


Not 6 mins / 2 mins total working through all the levels to right leg and left leg.

Level 1

Level 2

Level 3

Passive Lateral Flexion

Both videos are the same posture, start with the first video and eventually make your way to the second. It may take days, weeks or months to get to the second video. So take your time.

Hold your passive Flexion for at least 4 mins in total.

Passive start

Passive finish

Seated Forward Fold(Passive Flexion)

Practice your passive extension in Level 1 or 2 for a total of 4 mins

Cobra Level 1

Upward Facing dog

Passive Extension

Progressively work on your piegon fold for 2 mins then 1 mins of Piegon in extension

Perform right leg first total 3 mins then the left leg

Level 1 fold

Level 2 fold

Level 3 fold

Level 4 fold

Pigeon Extension

Pigeon Pose

Progressivel work through all levels of the supinated rotation. If you do not have a strap, skip level 1.


2 mins 30sec to each side

Level 1 (with strap)

Level 4

Supinated Passive Rotation

Spinal Week 2- PM routine

Aziz Garwan

Karan

Really good sequence. Audio needs improvement.

Rupali

Spinal Week 1

Eloi

Always feels great doing this in the morning / afternoon

Spinal Week 2 - AM routine

Please... Leg balance workout again... Thanks

Sanda

Spinal Week 2 - SI and QL Release

I’m having trouble with getting my palms to the heels in the camel pose. Have no issue with lowering and pushing my hips forward, can reach one heel... and the second arm just hangs there like a broken wing, not able to get anywhere close to the heel.

I’m guessing it’s the case of overhead and shoulder mobility (have had issues with my shoulders for a long time and slowly but surely getting some progress in that area) which you also covered in the later video ... and just need to get those moving before. It’s the same in the wheel pose, can get there more or less but the pressure is just way too much when trying to push the chest more and getting those arms nice and straight.

If you have any good excercises for extremely tight shoulders or already have them in some of your videos, happy if you could point me in the right direction.

(I already do the v-shape things pushing my arms back and forth with a rubber band and also the chest drops while leaning against the wall... 3-4 times a week in the mornings but I guess there is something else I could do extra)

Spinal Week 2- PM routine

Community

More workouts from Brad Terrell