Name: Playbook - Dr. Jacob - Back day 4 (Lvl3)
Uploaded: 2023-09-29T21:26:47.114Z
Duration: 26 min
Description: Back day 4 (Lvl3)

1. Thoracic TTN reach ups lv3
2. Thoracic swipes twist lv3
3. Thoracic stick mobility ninja lv3
4. Thoracic knee grab reach ups lv3
5. Thoracic elbow to reach ups lv3
6. Full body tri TTN reach up TB lv3

Thoracic Mobility Reach Ups 

Notes:
- on all fours
- lead with elbow as shown 
- pinch shoulder blades on the top when reaching up
- use elastic band to level up

Thoracic TTN reach ups Lv3

Thoracic swipes

- be sure to implement smooth transitions in between the two positions
- move rhythmically

Another fantastic exercise for spine Health

Thoracic swipes twist lv3

This one speaks for itself 

Notes:
- underhand grip 
- deep side lunge 
- pinch shoulder blades

Thoracic Stick Mobility Ninja Lv3

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand, holding on to elastic band 
- look up at hand that is reaching up

Level down by sitting on a chair

Thoracic knee grab reach ups Lv3

Thoracic elbow to reach ups

- always lead with the elbow and then reach up afterwards
- The movement here might remind you of doing the robot dance
- You can level this one down by not holding onto an elastic band

Thoracic elbow to reach ups Lv3

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

Back day 4 (Lvl3)

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)

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

Back day 4 (Lvl3)

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