Name: Playbook - Dr. Jacob - Back day 11 (Lvl2)
Uploaded: 2023-09-29T21:26:47.237Z
Duration: 16 min
Description: Back day 11 (Lvl2)

LUKE

1. Hips 90 ER Lv1
2. Hip rock backs lv2
3. Thoracic archer to diag dive lv1
4. Thoracic ankle grab reach ups lv1
5. Thoracic extension TTN lv2

Hip EXTERNAL ROTATION

Critical for hip health! 

- Arms remain forward to orient a squared off posture and prevent rotation from the low back
- rotate leg as far as possible 

Back and forth is one lap

Hip 90 ER lv1

Hip rock backs

Goals:
- leg out as far as possible 
- rock back and feel in the inner hip/groin
- keep arms straight

Hip Rock backs Lv2

Thoracic archer to diagonal dive

This one is great for mid thoracic mobility or mid thoracic pain

- pull arm back like an archer
- dive arm forward

Thoracic archer to diag dive Lv1

Thoracic ankle grab reach ups 

This one never gets old!

- grab ankle or just place hand on lower leg 
- reach up with other hand
- look up at hand that is reaching up

Thoracic ankle grab reach ups Lv1

Thoracic extension into thread the needle

- arms on bench 
- extend back, drop head down toward ground 
- thread-the-needle as shown

Thoracic extension TTN Lv2

Back day 11 (Lvl2)

halo

Erna C

Randi

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 11 (Lvl2)

Community

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