Name: Playbook - Brad Terrell - Spinal Week 2 - AM routine
Uploaded: 2021-01-18T11:49:32.113Z
Duration: 20 min
Description: Spinal Week 2 - AM routine

David

Eloi

Always feels great doing this in the morning / afternoon

Kendall Lowe

I feel like it takes a lot longer than 20 minutes. Especially the PM routine

Good. Brad can you recommend stretches to do after deep back bends? The area around my lumbar spine feels a little sore after a deep back bend practice.

Elaine

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

You can change any of the movements 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 the same. 

If you don’t have a bar to hang on, practice axial extensions instead.

Hang for a total of 5 reps and 15 seconds per rep.

Do not attempt all levels at once. See which level you are comfortable and start there. If level 1 is to easy move to the next level. If a level is to difficult move back. Eventually you want make your way to level 4. Add 5 seconds to your hang every week. By the end of the program you would ideally be holding level 3 or 4 for approximately for 30s per rep or more.

Hanging Level 1

Hanging Level 2

Hanging Level 3

Hanging Level 4

Hanging(decompression)

Practice your downward flow and upward flow for 30 seconds, 5 reps each.

Downward Flow

Upward Flow

Spinal Waves

If level 1 is to easy move straight to level 2. If level 2 is to difficult move back to level 1.

Level 1

Level 2

Active Compression

Active Flexion

Active Lateral Flexion

Active Rotation(Thoracic)

Attempt level 1 and work your way up to Level 2

If level 1 is to easy, do 3 sets of Level 2.

If level 2 is to difficult, do 3 sets of level 1.

Active Extension

Start by warming up with level 1, then move to level 2. If level 2 is to difficult go back to level 1.

Active Rotation (Lumbar)

Childs pose(cool down compression)

Spinal Week 2 - AM routine

Aziz Garwan

Karan

Really good sequence. Audio needs improvement.

Rupali

Spinal Week 1

Stacey

Spinal Week 2- PM 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 - AM routine

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