Name: Playbook - Dr. Jacob - Back day 2 (Lvl2)
Uploaded: 2023-09-29T21:26:47.095Z
Duration: 26 min
Description: Back day 2 (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

My husband and I do them together! It’s fun

Debbie

Super challenging, but felt great afterwards and throughout the day!

Sarah Sur

1. Hips spider Cossacks lv2
2. Lumbar backstroke Lv2
3. Lumbar offset cat cow lv2
4. Thoracic archers lv2
5. Thoracic bench ext to TTN lv2
6. Thoracic deep squat reach ups lv2

Spider Cossacks 

Notes:
- spider across from one side to the other 
- notice toes up

Hips spider cossacks Lv2

Prone backstroke

Great for engaging all stabilizing muscles of the low back. 

- hands together 
- push arms into extension
- swoop one arm up and back

Lumbar backstroke Lv2

On all 4s

- Offset hands as shown
- cat camel your back
- almost twist the spine during cat position

Lumbar offset cat cow Lv2

Thoracic archers

You can do this seated or standing. 

Focus:
- retract elbow back while simultaneously reaching other arm forward 
- lead with elbow

Thoracic archers lv2

Thoracic extension into thread the needle

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

Thoracic bench ext to TTN Lv2

A classic thoracic and hip mobility exercise 

Notes:
- hold a deep squat position 
- reach up as high as possible
- grip ankle for stability 
- lead with elbow then reach up

Thoracic Deep squat reach ups Lv2

Back day 2 (Lvl2)

halo

Erna C

Randi

Back day 1 (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 2 (Lvl2)

Community

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