Name: Playbook - Cristian Plascencia - Hips and Low Back Rejuvenation!
Uploaded: 2021-01-18T11:45:06.840Z
Duration: 40 min
Description: Hips and Low Back Rejuvenation!

It was so great! Really helping during quarantine, keeping us moving!

Elaine

Chilly

Today’s workout is all about bringing more life and energy into the tissues and joints surrounding your hips and lower back.

As we move today, do not place priority of reps and sweat over quality and breath!

What's up y'all!

So we got 5 movements, back to back, without any rest between any rounds. 25 straight exercises!

As always, let your breathe be the indicator of when to move fast and when to move slower.

Prioritize:

1. Arms locked out the whole time.

2. Knees stay constantly driving into the ground and creating tension.

3. Think about rounding each vertebrae one at a time as your roll forward and back.

Kneeling Spinal Wave

Prioritize:

1. Slowly, controlling each segment of your spine as you rotate.

2. As you drive from your back to your chest, your arm is constantly reaching up and out at a 45 Degree angle.

Modified Scorpion Stretch

Prioritize:

Keeping your arms locked out and your hands constantly spreading and pressing into the ground.

Starting with your back knee right underneath your hips.

Constantly pressing your forefoot and back knee into the ground.

Keeping spine stable as you switch legs.

Half Mountain Climber

Prioritize:
1. Knee directly underneath the hip.
2. Foot flat as you press back.
3. Reps are per side.

Hamstring Bow Stretch

Prioritize:

1. Your spine staying stacked vertically as you drop down and lift up.

2. Knees should stay over your knees as you bend outwards.

3. Shoulders and Hips stay aligned over each other.

Sumo Squats

Prioritize:
1. Feet and Toes stay flat on the ground. 
2. Soft bend in your knees the WHOLE time.
3. Shoulder blades pinching and arms locked out.
4. Squeeze glutes at the end to end movement.

Hinge OH Extension

Moving to Recovery

It's simple y'all! 

4 Flows, back to back, with no rest between the 3 rounds. 

Remember, let your breath be your indicator of when to speed up or slow down.

Prioritize:

Keeping rib cage and belly button tight as you move through flow

Taking your time getting the individual movement first before flowing.

Shin Box Flow

Prioritize:

Your posture being your priority; chest and shoulder blades staying proud!

Utilizing the wall or a foam roller to help you safely load your hips.

Breathing as you move.

Lateral Lunge - Cossack Flow

Prioritize:
1. Soft bend in knees while hinging as well as toes flat.

2. Lunge back at an angle of 45 degrees with respect to front ready position.

Hinge Extension - 45' Degree Lunge

Prioritize:

Arms staying locked out for both movements.

Keep the knees tight to the ground as you rotate thru to your Tripod Extension.

Focus on keeping rib cage and belly button tight and connected.

Knee Thrus to Tripod Extension

Flow To Grow

It's time to decompress y'all! 

As always, make your breathing your priority to help ensure your recovery process!

Prioritize:

1. Booty stays flat as you switch sides.

2. Whichever foot is in front of you bent, place that same side hand flat on the ground to ground your Tripod.

3. Actively drive your back knee into ground as you drive the hips forward.

Shinbox Tripod Extension

Prioritize:

1. Rotation happening from the hip, knee and ankle.
2. Chest and shoulder can come up off the ground but try and keep them square and close to ground.

Scorpion Stretch

Prioritize:

Keeping your knees actively driving into the ground.

Hips stay high, stacked on top of your knees.

Breathing deep into your belly button as you reach both directions.

T-Spine Reach Thru to Sky Draw

Prioritize:

Arms staying locked out.

Make sure you pull shoulders back and down at the middle position.

Shoulder Screws

Prioritize:
**knees bent, feet flat.

1. 4 second inhale
2. 2 second hold your breathe
3. 4 second exhale
4. 2 second hold your breathe 
5. Repeat this cycle for 2 minutes.

4-2-4-2 Breathing

Cool Down

Hips and Low Back Rejuvenation!

Blaise

Kettlebells and Bodyweight

Stephen

Tough! Had to modify iso chest holds to 30 seconds, but all else as prescribed. Great session!

Travis

Isaac

Bodyweight HIIT 😵😏

Justin

Recovery Day

Grant

This was my first time trying one of your workouts after taking a few months off recovering from a herniated disk. It was exactly what I needed. Thank you!!!

Patrick J. McDonagh

Bodyweight Freak 😵

Efi Eleftheriadi

Good stuff!  I’m a cyclist with extremely tight hips (one really bad) and your exercises seem to literally hit the spots that need work for me

Abu Sesay

Spine and Joint Decompression Workout!

Gaël Nong

Joanna Langenbacher Leary

Very nice I always get my sides mixed up and I am very dominant on one side something I need to work on. Keeps me thinking.

Luke

Ground Warrior Training 🐒

Love having an opportunity to train your style and improve my performance. Great content!!!

Digging it! It’s like yoga for those who don’t like to hold still! Good mix of mobility and strength!

Scotti Stephens

Full Body Giddy Up 🤘🏽🤷🏽‍♂️

Hey ! Thanks for sharing your knowledge. It was super interesting doing new moves. It took me much more than 35 mins because of that but im getting it. 5 stars because you did a GREAT job explaining form, which is so important. The only thing that could be even better is if you could explain what to do if qe cant do it like you. For example, on the 3rd movement of the first circuit, I wasnt sure if either i had not understood the form, or im not as flexible as you, because i kept looking at myself in the mirror and couldn’t do it like you, but im pretty sure it is not the form but my flexibility, so if that is true it would be helpful if you could say (like you said with the sumo squat) something like: “make sure to keep your shoulder blades together and back straight, dont compromise that to try and change legs quickly or get your front foot farther in front, with time you will get it there.

Also, on the 2nd circuit the position that looks kinda like a table top but looking upwards, that was super difficult, again i guess its because of lack of flexibility, but even doing it hiper slowly, I could not do it. My wrists wouldnt let me put my fingers pointing back, and for some reason I cant manage to put my hips between my forearms and elevate them without shrinking my spine, literally i felt like my arms were too short, so also on that movement, perhaps a bit more detail and explanations on progressions would be awesome.

Im super happy to help so if YOU have any more questions about my experience, just ask me .

Thanks!

Hips and Low Back Rejuvenation!

Community

More workouts from Cristian Plascencia