Name: Playbook - Cristian Plascencia - Spine and Joint Decompression Workout!
Uploaded: 2021-01-18T11:49:05.759Z
Duration: 45 min
Description: Spine and Joint Decompression Workout!

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

Today is all about recovery and allowing our nervous system to replenish after a hard weeks of work!

Without days like today, we will not allow our nervous system and joints to recover and become better than what they were yesterday, last week, last month and etc. 

Today breathe, then move!

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:

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:

Arms staying locked out the entire time.

Keep your ribs and belly button tight and connected the entire movement.

Do not allow your upper body or lower body to rotate from your start.

Rotate from the shoulder and shoulder blade in the middle position.

**switch sides at the half way mark

OH Shoulder CARs

Prioritize:

Finishing the rep in both directions.

Arms staying locked out.

Ribs and belly button staying tight and connected.

Switch legs at the half way mark

Quadruped Hip Circle

Prioritize:

Keeping your shoulder blades down and back away from your ears.

Keeping your elbows and shoulder place active and static as your lower arm rotates and extends.

Rafiki Elbows

Moving to Recovery

It's all about the quality of movement right now! 

Seriously, your heart rate will get jacked up at the end of the workout so just continue to stay the course!

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:

Ribs and belly button staying tight

Long spine!

Rotation of the arms should happen and intimate from the shoulder blades.

Shoulder Swimmer Stretch

Prioritize.

1. Arms stay locked out so that shoulder blades stay pinching.

2. Glutes squeeze as you reach the top position.

3. Hips then travel between the forearms to reset your rep.

Mobile Table

Prioritize:

Knees constantly driving apart from each other.

SLOWLY open up your hips/knees into the middle position.

At middle position, get tight by driving your elbows into your knees.

Hold in the middle for 10 seconds before switching sides

90’ 90’ Bear Transition

Prioritize:

Keeping your arms locked out as you drive up to a downward dog.

Soft bend in both knees to ensure your pelvis is extended up to ceiling.

Once you’ve reached downward dog, the slowly drop to elbows.

Bear Squat to Elbow Drop

Move N' Groove

Let's finish our strong y'all!!

10 minutes, as many rounds as possible!

If you are looking to burn some extra calories and get a little more metabolic, challenge yourself to still keep your form in mind as you pick up your pace!

Prioritize:

Keeping your arms locked out as you contact the ground.

CONTROL your deceleration from side-to-side.

Focus on keeping hips square to the side walls as you come to your end range.

**5/5 on each side

Acceleration Side Kick Thru

Prioritize:

Your shoulder blades and chest staying upright!

Not allowing your booty to push back behind you. 

Shoulder and hips stay vertically- stacked.

5/5 reps on each side.

Knee-Tap Lunge

Prioritize:

Hitting your landmarks first before picking up tempo.

Arms locked out, and back leg staying locked out.

3 reps each side

Tripod Ext. to Twisting MTN Climber

EDT - 10 Minutes

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:
**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

Spine and Joint Decompression Workout!

Blaise

Kettlebells and Bodyweight

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

Elaine

Chilly

Hips and Low Back Rejuvenation!

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 😵

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!

Spine and Joint Decompression Workout!

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