Name: Playbook - Dr. Jacob - Back day 7 (Lvl2)
Uploaded: 2023-09-29T21:26:47.193Z
Duration: 15 min
Description: Back day 7 (Lvl2)

1. Spine Superman 2.0 Lv2
2. Spine swimmer LPDs lv2
3. Spine low lateral line str lv2
4. Thoracic pretzel pushups lv1
5. Thoracic pretzel rotations lv1
6. Thoracic knee grab reach ups lv1

This one gets the supportive muscles of the spine going. A great way to prevent back injuries!

Notes:
- opposite extremities up and down 
- keep head up off the ground

Spine Supermans 2.0 Lv2

A spine health exercise you need to be adding to your routine in general⬇️

Notes:
- when bringing arms down like a lat pull down, pinch shoulder blades tight together

Spine Swimmer LPDs Lv2

Excellent lateral line stretch

Notes:
- one leg extended, one crossed in front 
- lower hip down to ground 
- keep hips squared forward

Spine low lateral line str Lv2

Thoracic pretzel push-ups

- lower hands to floor
- Pay close attention to the position of the hands
- Press yourself up while “cat-ing” your back

An excellent morning Mobility drill

Thoracic pretzel pushups Lv1

Pretzel rotations 

Spine health through Thoracic Mobility

Notes:
- seated in pretzel position
- can also sit on chair at desk 
- when reaching back, pinch shoulder blades to gain more range-of-motion

Thoracic Pretzel rotations Lv1

Thoracic knee grab reach ups 

This one is a fav!

- 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

Thoracic knee grab reach ups Lv1

Back day 7 (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 7 (Lvl2)

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