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Welcome to the 8-week full body mobility challenge! Every week, stay with the same exercises daily for 5-7 days. The exercises will get progressively more challenging and are designed to hit every part of the body. 

Note: there is no music, just instructional audio. You can play your own music simultaneous with using this app so give that a try! 

Equipment needed:
- Chair or bench to sit on.
- Chair with a back that is about as high as your hip/iliac crest.
- Yoga mat

Time commitment per day: 15-30 min

8-Week Challenge

Every week, stick with the same exercises daily for 5-7 days. The exercises will get progressively more challenging and are designed to hit every part of the body. 

Equipment needed:
- Chair or bench to sit on.
- Chair with a back that is about as high as your hip/iliac crest.
- Yoga mat

Week 1 of 8

Week 2 of 8

Week 3 of 8

Week 4 of 8

Week 5 of 8

Week 6 of 8

Week 7 of 8

Week 8 of 8

This first week we’re starting off with some foundational mobility movements. Even if you are a more advanced mobility mamba, let’s keep it basic this week. Work on reaching end-ranges of motion, work on your breathing. Get these moves down before we move onto week 2!

Spine Health 6-weeks

Spine Health
THE BENEFIT: ⬇️⬇️⬇️
A healthier, more mobile spine👊

TIME COMMITMENT: 
6-weeks
5 days a week (at least)
25-30 minutes a day

EQUIPMENT NEEDED: mostly you and the floor, but these will help⬇️
➡️ Mobility/yoga mat (preferably a large one like Yogorilla mat, the one I’m using) go here to get one: https://gorillamats.com/ and use “drjacob” for a discount 
➡️ Workout bench or chair, especially for some of the beginner/alternatives I have posted. 

Note: feel free to MUTE the voice over once you have the exercises down!


👋 Welcome to the spine health 6-week challenge by Mobility Mamba! This is like a crash course in spinal mobility from head to toe. We’re working cervical, thoracic, lumbar, and hip mobility from start to finish. 

You’re going to feel energized, empowered, and of course, more mobile when you get through it. But more importantly, you’ll have a full understanding of the foundations of what a spinal mobility program should look like. 

We’re not just stretching. We’re improving spinal joint health, increasing strength and ROM, and teaching our nervous system how to move again. 

I want you to dedicate at least 5 days out of your week to these exercises. 

You’re going to spend 1 week focusing on one group of exercises per week; do these preferably as your morning mobility session, but also feel free to do these whenever it works well for you. 

Head over to week 1 to get started. There’s an intro video for each section so be sure to watch that!

- Dr. Jacob

Spine Health Intro

This first week we’re starting off with some foundational mobility movements. Even if you are a more advanced #mobilitymamba, let’s keep it basic this week. Work on reaching end-ranges of motion, work on your breathing. Get these movements down before we move on to week 2!

Extra equipment needed: 
- chair or bench

Spine Health - week 1

Equipment:
- mobility mat
- chair/bench

Welcome to week 2. We’re targeting the upper back, or thoracic region, as well as the neck. One of the most overlooked areas of the body is the thoracic spine, and it is crucial that we get this area moving well before we move into more advanced mobility work.

Spine Health - week 2

Equipment: 
- mobility mat
- chair/bench 

Still focusing on the thoracic spine here in week 3, but we are adding some low back as well. Be sure to reach and extend to your fullest range of motion and explore your mobility with these. Identify areas of tension and focus your attention on those areas.

Spine Health - week 3

Equipment:
- mobility mat 
- chair/bench

It’s week 4 and we’re working on some spinal stabilization as well as opening up the hips. Hip mobility plays a huge role in spinal control and stability. If we’re locked up in the hips, we will likely displace a lot of stress to the spine, especially the low back. And statistically, most of us have poor hip mobility. This is an important transition week to some tougher mobility, just as a heads up.

Spine Health - week 4

Equipment:
- mobility mat
- chair/bench for alternatives only

Welcome to week 5, and it’s all about leveling up the hip mobility work. As i mentioned in week 4, improving hip mobility is crucial in sustaining a healthy spine. The exercises in this week can be very challenging, so I’ve added some alternates at the bottom of this list. Do what you can but feel free to replace one of the exercises with an alternate if you need to. Good luck!

Spine Health - week 5

Equipment: 
- mobility mat 
- chair/bench for alternatives 


Congrats on making it to week 6! The exercises in this section are meant to elevate and challenge your mobility in more ways than one. Mobility work should be variable. We want to teach the body how to move in all different positions and planes so that if we need to move in those positions, we don’t injure ourselves. Do what you can and Give these a shot. I have some alternates listed at the bottom.

Spine Health - week 6

One of the first things you should be doing in the morning is a quick mobility routine. It doesn’t need to be long, but doing so will go a long way.

Pick a routine that addresses your needs and stick to it for a week. Start with a level that you are comfortable with and slowly progress yourself as you feel more confident.

Lets make it a great day:)

**These are on screen only, no voice over

Morning Mobility 

1. Thoracic Flex extension AM Lv1 
2. Thoracic sideband push Lv2 
3. Thoracic archer to diag dive Lv1
4. Lumbar rotation Lv1

One of the first things you should be doing in the morning is a quick mobility routine. It doesn’t need to be long, but doing so will go a long way.

Pick a routine that addresses your needs and stick to it for a week. Start with a level that you are comfortable with and slowly progress yourself as you feel more confident.

Lets make it a great day:)

Morning Mobility 1 (Lvl1)

1. Full body rock backs to PU Lv2
2. Hip cossacks to get up Lv2
3. Hips abduction with TTN Lv2

Morning Mobility 2 (Lvl2)

1. Hips Reach ups Lv1
2. Hips seated fig4 str Lv1 
3. Hips posterior Lv1 
4. Hips modified pigeon Lv1

Morning Mobility 3 (Lvl1)

1. Cervical POE chin retractions Lv1
2. Cervical rotations 1.2 Lv1
3. Cervical side bends STR Lv1
4. Cervical anterior neck STR Lv1

Morning Mobility 4 (Lvl1)

1. Lumbar chair modified Pus Lv2
2. Lumbar rotation Lv1
3. Thoracic extension chair Lv1
4. Thoracic knee grab reach ups Lv1
5. Thoracic windmill Lv1
6. Waist circles Lv1 
7. Hip 90 Er Lv1

Morning Mobility 5 (Lvl1)

1. Lumbar thoracic reach ups Lv1
2. Lumbar offset cat cow Lv2
3. Lumbar POE to PUP Lv2 
4. Lumbar back stroke Lv2
5. Lumber thoracic mob Lv2

Morning Mobility 6 (Lvl2)

1. Thoracic cat camel elevated Lv2
2. Thoracic archers Lv2 
3. Thoracic ankle grip reach ups Lv1

Morning Mobility 7 (Lvl2)

1. Hips fig4 LTR Lv3
2. Full body archers Lv2 
3. Full body tripod TTN reach ups Lv2
4. Hips modified Pigeon Lv1

Morning Mobility 8 (Lvl2)

1. Ankle big toe extensions Lv1
2. Ankle big toe side rocks Lv2
3. Ankle Df end range lift off Lv2
4. Ankle half rotations Lv2 
5. Ankle balance rotation Lv2

Morning Mobility 9 (Lvl2)

1.Full body scorpion Lv1
2. Full body scorpion get up Lv2
3. Full body scorpion Lv3
4. Full body side lunge to ROT Lv2
5. Full body tripod TTN each ups Lv2

Morning Mobility 10 (Lvl2)

1. Cervical rotations Lv1
2. Spine reach ups to SB Lv1
3. Thoracic archers Lv2 
4. Lumbar rotations Lv1 
5. Hip side lunge glides Lv1
6. Wrist circles Lv1 
7. Ankle balance rotation Lv2

Morning Mobility 11 (Lvl1)

1. Spine offset cat cow Lv2 
2. Spine low lateral line STR Lv2
3. Spine reach up to SB Lv1
4. Spine superman 2.0 Lv2
5. Spine superman 2.2 Lv2

Morning Mobility 12 (Lvl2)

1. Lumbar chair modified PUs Lv2 
2. Thoracic cat camel elevated Lv2 
3. Thoracic deep squat reach ups Lv2

Morning Mobility 13 (Lvl2)

1. Shoulder thoracic side bend Lv1
2. Thoracic ankle grab reach ups Lv1 
3. Thoracic push away Lv1

Morning Mobility 14 (Lvl1)

1. Hips 90 90 ER Lv2
2. Hips Ir lift offs modified Lv2
3. Hips rocks backs Lv2 
4. Hips fig 4 LTR glutes Lv3

Morning Mobility 15 (Lvl2)

1. Hips posterior fascial str Lv1 
2. Hips posterior Lv1 
3. Full body side lunge elbow ups Lv2
4. Cervical side bend rotations Lv1

Morning Mobility 16 (Lvl1)

1. Thoracic TTN reach ups Lv1
2. Thoracic reach backs Lv1 
3. Shoulder thoracic side bend Lv1
4. Lumbar rotation Lv1 
5. Hips posterior fascial str Lv1

Morning Mobility 17 (Lvl1)

1. Thoracic elbow to each ups Lv1
2. Thoracic deeps squat reach ups Lv2
3. Thoracic elbow to reach up Lv2 
4. Spine superman 2.2 Lv2

Morning Mobility 18 (Lvl2)

1. Spine segmental trunk rotations 2.0 Lv2 
2. Spine swimmers Lv2 
3. Spine offset cat cow Lv2

Morning Mobility 19 (Lvl2)

1. Spine LTR 1.1 Lv1
2. Spine low lateral line str Lv2
3. Shoulder L stretch Lv2

Morning Mobility 20 (Lvl2)

I don’t need to tell you that getting a full nights rest is important. Performing an evening mobility routine can help with this, by calming down the nervous system and allowing the body to remain in a relaxed state. These should be relaxing. Take deep breaths, identify areas of tension and work on releasing those areas through the mobility work.

Sleep well.

**These are on screen only, no voice over 1-20

Evening Mobility 

1. Hips Posterior lv1
2. Hips Seated fig4 str Lv1
3. Lumbar offset Cat Cow Lv2
4. Thoracic push away Lv1

I don’t need to tell you that getting a full nights rest is important. Performing an evening mobility routine can help with this, by calming down the nervous system and allowing the body to remain in a relaxed state. These should be relaxing. Take deep breaths, identify areas of tension and work on releasing those areas through the mobility work.

Sleep well.

Evening Mobility 1 (Lvl1)

1. Thoracic rounded fig8 Lv1
2. Thoracic reach ups Lv2
3. Thoracic rotation hugs Lv1

Evening Mobility 2 (Lvl1)

1. Thoracic pretzel pushups Lv1
2. Thoracic pretzel rotations Lv1 
3. Thoracic reach backs Lv1

Evening Mobility 3 (Lvl1)

1. Lumbar POE Lv1
2. Lumbar PPU backstrokes Lv2
3. Lumbar rotation Lv1

Evening Mobility 4 (Lvl2)

1. Lumbar thoracic reach ups Lv1
2. Lumbar POE to PUP Lv2
3. Lumbar kneeling ext Lv1
4. Lumbar fig4 Lv1

Evening Mobility 5 (Lvl1)

1. Hips Posterior lv2
2. Hips modified pigeon lv1
3. Hip rock backs lv1

Evening Mobility 6 (Lvl1)

1. Couch rhomboid Lv1
2. Couch side lean lv1
3. Couch add elbow up Lv1
4. Cervical sidebend rotations lv1

Evening Mobility 7 (Lvl1)

1. Cervical head down cats Lv2
2. Hips reach ups Lv1
3. Lumbar kneeling ext Lv1

Evening Mobility 8 (Lvl1)

1. Cervical sidebend lv1
2. Cervical rotations 1.2 Lv1
3. Cervical anchor side bends Lv2

Evening Mobility 9 (Lvl1)

1. Hip rock backs Lv2
2. Hips posterior fascial str Lv1
3. Thoracic extension chair Lv1

Evening Mobility 10 (Lvl2)

1. Thoracic knee grab reach ups lv1
2. Thoracic windmills lv1
3. Full body modified 3pt bridge lv1

Evening Mobility 11 (Lvl1)

1. Full body spider crawl reach lv2
2. Hip 90 90 fwd side bend lv2
3. hips Cossack to get up lv2
4. Hips fig4 lowers lv2

Evening Mobility 12 (Lvl2)

1. Hips fig4 LTR lv2
2. Hips fig4 LTR glutes lv3
3. Hips modified pigeon Lv2
4. Thoracic swipes lv2

Evening Mobility 13 (Lvl2)

1. Hips modified pigeon Lv1
2. Spine LTR 1.1 Lv1
3. Spine reach up to SB lv1

Evening Mobility 14 (Lvl1)

1. Wrist Circles Lv1
2. Wrist flex ext self mobs Lv1
3. Thoracic TTN reach ups Lv1
4. Thoracic tripod reach Lv2

Evening Mobility 15 (Lvl1)

1. Thoracic seated flexion extension lv1
2. Thoracic rounded fig8 Lv1
3. Thoracic reach backs lv1

Evening Mobility 16 (Lvl1)

These routines are broken down by levels so be sure to check that out. Start with level 1 routines and work your way up to level 3s. 

Each routine has 5 exercises. Work on each exercise for at least 1 minute and then move on to the next.

Some of these are certainly going to take more than 5 minutes, especially if it’s your first time to the routine. Take your time, learn the exercises, and move to the next. Once you get used to them, they should fly by in 5 min!

5 Minute Mobility 

5-Minute Mobility

Equipment:
- Mobility/yoga mat 
- bench or chair

___
All you need is just 5 minutes a day to work on your mobility, and if you stay consistent, you’ll create the foundation of musculoskeletal health that your body needs to maintain itself for a lifetime. 

These routines are broken down by levels so be sure to check that out. Start with level 1 routines and work your way up to level 3s. Each routine has 5 exercises. Work on each exercise for at least 1 minute and then move on to the next. 

Stay mobile you guys, go get it!

Start Here

1. Thoracic TTN reach ups Lvl1 
2. Thoracic reach backs Lvl1
3. Shoulder thoracic side bend Lvl1 
4. Lumbar rotation Lvl1 
5. Hips posterior facial str Lvl1

Spend at least 1 minute on each exercise. Those exercises that require both sides to be worked on, do 1 minute or less each side and move on. 

👉These routines are broken down by levels so be sure to check that out. Start with level 1 routines and work your way up to level 3s. 

Each routine has 5 exercises. Some of these are certainly going to take more than 5 minutes, especially if it’s your first time to the routine. Take your time, learn the exercises, and move to the next. Once you get used to them, they should fly by in 5 min!

5 Minute Mobility 1 (Lvl1)

1. Hip rock backs Lvl2 
2. Hip IR lift offs modified Lvl2 
3. Hips 90 90 ER Lvl2 
4. Full body spider crawl reach Lvl2 
5. Full body side lunge elbow suppose Lvl2

These routines are broken down by levels so be sure to check that out. Start with level 1 routines and work your way up to level 3s. 

Each routine has 5 exercises. Work on each exercise for at least 1 minute and then move on to the next.

Some of these are certainly going to take more than 5 minutes, especially if it’s your first time to the routine. Take your time, learn the exercises, and move to the next. Once you get used to them, they should fly by in 5 min!

5 Minute Mobility 2 (Lvl2)

1. Full body hip thoracic rotation Lvl3 
2. Full body scorpion Lvl3
3. Full body Tri TNN reach up TB Lvl3 
4. Hip ER eccentric Lvl3 
5. Hip IR lift offs Lvl3

5 Minute Mobility 3 (Lvl3)

1. Hips reach ups Lvl1 
2. Hips seated fig4 str Lvl1 
3. Hips side lunge rotation Lvl1 
4. Hips posterior Lvl1 
5. Hips modified pigeon Lvl1

5 Minute Mobility 4 (Lvl1)

1. Cervical POE chin retractions Lvl1
2. Cervical rotations 1.2 Lvl1 
3. Cervical side bend str Lvl1 
4. Couch add elbow up Lvl1 
5. Cervical anterior neck str Lvl1

5 Minute Mobility 5 (Lvl1)

1. Spine superman 2.0 Lvl2
2. Spine superman 2.2 Lvl2
3. Spine offset cat cow Lvl2
4. Spine low lateral line str Lvl2 
5. Spine reach up to SB Lvl1

5 Minute mobility 6 (Lvl2)

1. Thoracic TTN twist Lvl2 
2. Thoracic windmills Lvl2 
3. Thoracic TNN reach ups Lvl2 
4. Thoracic knee grab rech ups Lvl2 
5. Thoracic cat camel elevated Lvl2

5 Minute Mobility 7 (Lvl2)

1. Thoracic elbow to reach ups Lvl3 
2. Thoracic knee grab reach ups Lvl3 
3. Thoracic swipe twist Lvl3
4. Thoracic TTN twist Lvl3
5. Spine offset cat cow Lvl3

5 Minute Mobility 8 (Lvl3)

1. Shoulders anterior stretch Lvl2 
2. Shoulders L stretch Lvl2 
3. Shoulder prone rotations Lvl2 
4. Shoulders thoracic side bend Lvl1 
5. Hips thoracic add reach ups Lvl2

5 Minute Mobility 9 (Lvl2)

1. Ankle soleus heel raises Lvl2 
2. Ankle DF end range lift off Lvl2 
3. Ankle half rotations Lvl2 
4. Ankle steps Lvl2 
5. Ankle bod toe crawls Lvl2

5 Minute Mobility 10 (Lvl2)

1. Full body archers Lvl2
2. Full body side lunge elbow ups Lvl2 
3. Hips Cossack side to side Lvl2 
4. Lumbar chair modified PUs Lvl2 
5. Thoracic windmills Lvl2

5 Minute Mobility 11 (Lvl2)

1. PVC rotation Lvl3
2. PVC full body jab Lvl3 
3. PVC windmill Lvl2 
4. PVC thoracic extension Lvl2
5. PVC prone OH LPD Lvl3

5 Minute Mobility 12 (Lvl3)

1. PVC OH LPD 1.2 Lv1 
2. PVC rotation Lv1 
3. PVC thoracic seats rotation Lv1
4. PVC shoulder L stretch Lv1 
5, PVC thoracic extensions Lv2

5 Minute Mobility 13 (Lvl1)

1. Hips IR Lv1
2. Hips modified pigeon Lv1 
3. Spine LTR 1.1 Lv1
4. Spine reach ups to SB Lv1
5. Thoracic archer to diag dive Lv1

5 Minute Mobility 14 (Lvl1)

1. Hips SL rotation Lv2 
2. Hips bench fig4 gate bridge Lv3 
3. Hips butterfly get up forward reach Lv3
4. Hip rock back Lv3
5. Hips IR lift offs Lv3

5 Minute Mobility 15 (Lvl3)

1. Shoulder thoracic side bends Lv1
2. Spine offset cat cow Lv1 
3. Thoracic elbow to reach up Lv1 
4. Hips seated fig4 STR Lv1
5. Hips modified pigeon Lv1

5 Minute Mobility 16 (Lvl1)

1. Shoulders prone extension flys Lv3
2. Spine offset cat cow Lv3
3. Thoracic knee grab reach ups Lv3 
4. Thoracic swipes twist Lv3 
5. Thoracic TTN reach ups Lv3

5 Minute Mobility 17 (Lvl3)

1. Full body tripod TTN reach ups Lv2
2. Full body side lunge to ROT Lv2
3. Full body scorpion get up Lv2
4. Thoracic knee grab reach ups Lv2
5. Thoracic cat camel elevated Lv2

5 Minute Mobility 18 (Lvl2)

1. Full body scorpion Lv1
2. Full body scorpion get up Lv2 
3. Full body scorpion Lv3
4. Full body tripod TTN reach ups Lv2
5. Full body Tri TTN reach ups TB Lv3

5 Minute Mobility 19 (Lvl2)

1. Couch side lean Lv1 
2.  Couch rhomboid Lv1 
3. Couch add elbow up Lv1 
4. Forearm rotation ext str Lv1
5. Forearm screwdrivers Lv1

5 Minute Mobility 20 (Lvl1)

Shoulder injuries don’t have to be inevitable, as long as we’re working on our mobility. I’m not just talking about just stretching. Increasing range of motion does not equal injury prevention. Proper mobility work should include stability, balance, proprioception, and strength.

You’ll notice that we focus a lot on thoracic mobility in this section. And that’s because the thoracic spine or upper back was meant to rotate, and if there are mobility deficits here your shoulders will be at higher risk of injury. Begin with level 1s and progress to level 3s. You can spend as little as 5 minutes on these to warm up, or you can use one of these for your active rest day.

Shoulders + Chest

1. Shoulder prone pass behinds Lv3
2. Shoulder prone rotations Lv3
3. Shoulders prone extension flys Lv3
4. Spine offset cat cow Lv3
5. Thoracic knee grab reach ups Lv3
6. Thoracic swipes twist Lv3
7. Thoracic TTN reach ups Lv3

Shoulder injuries don’t have to be inevitable, as long as we’re working on our mobility. I’m not just talking about just stretching. Increasing range of motion does not equal injury prevention. Proper mobility work should include stability, balance, proprioception, and strength.

You’ll notice that we focus a lot on thoracic mobility in this section. And that’s because the thoracic spine or upper back was meant to rotate, and if there are mobility deficits here your shoulders will be at higher risk of injury. Begin with level 1s and progress to level 3s. You can spend as little as 5 minutes on these to warm up, or you can use one of these for your active rest day.

Shoulders / Chest 1 (Lvl3)

1. Thoracic Deep squat reach ups Lv2
2. Spine offset cat cow Lv2
3. Shoulders L stretch Lv2
4. Shoulder prone uni angels Lv3
5. Thoracic elbow to reach ups Lv2
6. Thoracic extension chair Lv1

Shoulders / Chest 2 (Lvl2)

1. Thoracic windmills Lv1
2. Thoracic TTN reach ups Lv1
3. Shoulder prone rotation Lv1
4. Thoracic Archer to diag dive Lv1

Shoulders / Chest 3 (Lvl1)

1. Shoulders prone rotations lv2
2. Shoulders anterior stretch lv2
3. Shoulders L stretch Lv2
4. Shoulder thoracic side bend Lv1
5. Hips thoracic add reach ups Lv2
6. Thoracic Prezel pushups Lv1

Shoulders / Chest 4 (Lvl2)

1. Thoracic reach backs 1.0 Lv2
2. Full body hip thoracic rotation Lv3
3. Full body archers Lv3

Shoulders / Chest 5 (Lvl2)

1. Shoulder thoracic side bend Lv1
2. Spine offset cat cow Lv1
3. Thoracic elbow to reach ups lv1
4. Thoracic extension chair lv1
5. Thoracic rotation hugs Lv1

Shoulders / Chest 6 (Lvl1)

1. Thoracic knee grab reach ups Lv3
2. Thoracic swipes twist Lv3
3. Thoracic TTN reach ups Lv3
4. Spine offset cat cow Lv3

Shoulders / Chest 7 (Lvl3)

1. PVC windmill Lv2
2. PVC lean back Lv2
3. PVC Prone OH LPD Lv3

Shoulders / Chest 8 (Lvl2)

1. Thoracic rotation hugs lv1
2. Thoracic swipes twist Lv2
3. Thoracic swipes twist lv3
4. Thoracic tripod reach lv2
5. Thoracic Knee grab reach ups lv3

Shoulders / Chest 9 (Lvl2)

1. Thoracic deep squat reach ups lv2
2. Spine offset cat cow Lv3
3. Shoulder prone rotations lv2
4. Shoulder prone pass behinds Lv3
5. hips thoracic deep side lunge rotation lv3

Shoulders / Chest 10 (Lvl3)

1. Lumbar thoracic mob Lv2
2. Lumbar thoracic reach ups Lv1
3. Shoulder thoracic side bend Lv1
4. Cervical side bend anchor lv1

Shoulders / Chest 11 (Lvl1)

Hip mobility is something that almost everyone needs. Whether you are stiff or whether you’re hypermobility, we all can benefit from the mobility work in this section.

Some theories in conservative health and wellness claim that the hips are the foundation to our body’s entire function. I’ve certainly found in practice that targeting the hips can take a lot of stress off of the low back and knees. Similarly the ankles are often times overlooked. On leg day, its important to check in with your ankle mobility because again, lack of mobility here can and will result in increased stress to the knees and low back.

Lower Body

1. Hips posterior Lv1
2. Hips modified pigeon Lv1
3. Hips reach ups Lv1
4. Hips seated fig4 str Lv1

Hip mobility is something that almost everyone needs. Whether you are stiff or whether you’re hypermobility, we all can benefit from the mobility work in this section.

Some theories in conservative health and wellness claim that the hips are the foundation to our body’s entire function. I’ve certainly found in practice that targeting the hips can take a lot of stress off of the low back and knees. Similarly the ankles are often times overlooked. On leg day, its important to check in with your ankle mobility because again, lack of mobility here can and will result in increased stress to the knees and low back.

Leg day 1 (Lvl1)

1. Hips butterfly get up forward reach Lv3
2. Hip rock backs lv3
3. Hips IR lift offs Lv3
4. Hips SL rotations Lv2
5. Hips bench fig4 glute bridge Lv3
6. Full body Spider crawl reach Lv2
7. Full body modified 3pt bridge Lv3

Leg day 2 (Lvl3)

1. Hip IR lift offs Lv2
2. Hip rock backs Lv2
3. Hips Cossack side2sides lvl 2
4. Hips Fig4 lowers Lv2
5. Hips modified pigeon Lv2
6. Hips PPT Cossack rotations Lv3

Leg day 3 (Lvl2)

Of course we want to work our hips for leg days, but don’t forget about keeping a healthy spine. 

1. Lumbar prone backstroke Lv2
2. Hips thoracic deep side lunge rotation Lv3
3. Hips scorpion getup lv3
4. Hips posterior lv3
5. Hips modified pigeon with rotation Lv2
6. Hips IR lv1

Leg day 4 (Lvl2)

1. Hips fig 4 get up lv3
2. Hips deep squat reach ups lv3
3. Hips Cossack side2side lv3
4. Full body modified 3pt bridge Lv3
5. Full body rock backs to PU lv2
6. Full body scorpion Lv3

Leg day 5 (Lvl3)

1. Hips side lunge rotations Lv1
2. Hip Rock backs lv1
3. Hips IR Lv1
4. Hips scorpion getup lv1
5. Hips lumbar LTR lv1

Leg day 6 (Lvl1)

1. Hip thoracic add reach ups Lv2
2. Hip posterior lv2
3. Hips modified pigeon to post reach lv3
4. Hips fig4 LTR glutes lv3
5. Hips deep squat reach ups lv3
6. Hips bench fig4 glute bridge lv3
7. Hips 90 90 fwd side bend lv2

Leg day 7 (Lvl3)

1. Hips 90 90 ER lv2
2. Hips IR lift offs modified Lv2
3. Hip Rock backs Lv2
4. Hips Fig4 LTR Glutes Lv3

Leg day 8 (Lvl2)

1. Hips butterfly get up with forward reach Lv3
2. Hips bench fig4 glute bridge Lv3
3. Hips Cossack side2sides lv3
4. Hips deep squat reach ups lv3

Leg day 9 (Lvl3)

1. Full body scorpion Lv1
2. Full body scorpion get up Lv2
3. Full body scorpion lv3
4. Full body tripod TTN reach ups Lv2
5. Full body Tri TTN reach up TB lv3

Leg day 10 (Lvl2)

1. Full body archers lv1
2. Full body archers lv2
3. Full body archers lv3
4. Full body rock backs to PU lv2

Leg day 11 (Lvl2)

Mobility work for back day consists of a lot of combination hip and thoracic mobility. Both of these areas are prone to locking up. You’ll also see a focus on posterior chain activation and strengthening of the smaller supportive muscles of the back.

Don’t skip on this section! It might just be the most important.

Back

1. Thoracic knee grab reach ups lv2
2. Thoracic can camel elevated lv2
3. Thoracic TTN twist Lv2
4. Thoracic windmills lv2

Mobility work for back day consists of a lot of combination hip and thoracic mobility. Both of these areas are prone to locking up. You’ll also see a focus on posterior chain activation and strengthening of the smaller supportive muscles of the back.

Don’t skip on this section! It might just be the most important.

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