Name: Playbook - Dr. Jacob - Back day 1 (Lvl2)
Uploaded: 2023-09-29T21:26:47.014Z
Duration: 10 min
Description: Back day 1 (Lvl2)

halo

Erna C

Randi

Amazing just what I needed. When will new movements be up ?

Katiria

LUKE

Sara

Quick and great. I could do rotation work all day!

Deirdre

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.

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand
- look up at hand that is reaching up

Level up by holding on to an elastic band 
Level down by sitting on a chair

Thoracic knee grab reach ups Lv2

Elevate your cat camel exercise with this one

Notes:
- use a bench or chair-height surface 
- elbows on, sink chest down
- extend elbows, hands on, cat your back 

Back and forth equals one lap. Focus on the upper back/thoracic spine

Thoracic Cat camel elevated Lv2

Thread-the-needle twists 

One of the staples of my social media page, and a big time exercise for upgraded thoracic mobility 

- do a standard TTN
- reach the arm back and feel this everywhere 

This one is know you come with sound effects. Don’t be alarmed, as long as it’s not associated with pain you’re good

Thoracic TTN twist Lv2

Windmills

- as arm goes down, other elbow retracts up
- pinch shoulder blades together 
- look up at extended arm to finish off rotation 

Lower level: sit on edge of chair

Thoracic Windmills lv2

Back day 1 (Lvl2)

Some of these were tough because I’m not very flexible. My hips feel very tight. Hope these movements help with that.

Keitha

First time with the routine so I cut it short to see how my body reacts

Back day 2 (Lvl2)

That was good. Should I continue with this same video for a week or move to level 2? Anymore level 1 videos for t spine?

Michael

Back day 3 (Lvl1)

Back day 4 (Lvl3)

Love it. A great end of week set to compliment the shoulder and leg workouts earlier in the week.

Back day 1 (Lvl2)

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