Name: Playbook - Dr. Jacob - Back day 10 (Lvl2)
Uploaded: 2023-09-29T21:26:47.226Z
Duration: 17 min
Description: Back day 10 (Lvl2)

1. Full body rock backs to PU lv2
2. Full body side lunge elbow ups Lv2
3. Full body tri TTN reach up TB lv3
4. Hips 90 90 ER lv2
5. Hips IR lift offs Lv2

Hip mobility at its finest

Notes:
- breath in during the rock back
- breath out during forward extension

Full body Rock Backs to PU Lv2

Side lunge with elbow ups 

Using light weights/plates, side lunge and extend elbow up at end of movement

Notes:
- elbow up and pinch shoulder blade
- low weight here, not necessary to increase by much

Full body side lunge elbow ups Lv2

Tripod stance, thread-the-needle 

Notes:
- using a theraband here. Any elastic band will do
- pay special attention to the tripod position here
- thread the needle as far in as possible and reach up to the ceiling

Full Body Tri TTN reach up TB Lv3

Hip 90/90 external rotation 

- find 90/90 by looking at knee and hip position and ensuring a 90 degree angle at both. 
- tuck feet in to level down a bit 
- pull knee into as much ER as possible

Hip 90 90 ER lv2

Hip internal rotation lift off lean

Notes:
- find 90/90 first 
- lift back foot off ground as high as possible
- lean forward after back foot can’t lift any further 
- lift foot higher when leaning forward

Hip IR lift offs Lv2

Back day 10 (Lvl2)

halo

Erna C

Randi

Back day 1 (Lvl2)

LUKE

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 10 (Lvl2)

More workouts from Dr. Jacob