Name: Playbook - Dr. Jacob - Shoulders / Chest 10 (Lvl3)
Uploaded: 2023-09-29T21:26:47.213Z
Duration: 18 min
Description: Shoulders / Chest 10 (Lvl3)

Really good shoulder and thoracic exercises. 👍🏼

Vicki

Great routine. Just need to do this more.

LUKE

1. Thoracic deep squat reach ups lv2
2. Spine offset cat cow Lv3
3. Shoulder prone rotations lv2
4. Shoulder prone pass behinds Lv3
5. hips thoracic deep side lunge rotation lv3

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

This one levels up the cat cow exercise 

Notes: 
- pay special attention to the hand placement 
- the cat position feels like a twist of the spine 
- cracks in the back are totally normal here

Spine offset cat cow lv3

Notes:
- rest for head on forearm
- use a small weight or dumbbell to level up
- rotate all the way around from start to finish 

Goal:
Try not to lift head off forehead

Shoulders prone rotations Lv2

Shoulder health exercise at it’s finest 

Notes:
- when passing above, palms are down
- when passing behind back, palms are up
- use a light weight

Passing all the way around is one rep

Shoulder prone pass behinds Lv3

Deep side lunge with rotation 

This one is a challenge! Hold on to a light plate and give it a go!

Notes:
- feet are as flat as possible
- allow heels up slightly at end of movement for more stability 
- reach up as high as possible without falling over

Hips thoracic deep side lunge rotation Lv3

Shoulders / Chest 10 (Lvl3)

Is it normal to feel so sore? It feels like I’ve been in a car accident. My joints hurt badly, especially my wrists. Any idea why this could happen? I’m pretty active workout our 5 days per week most weeks, it feels like I did something wrong.

Samantha

I love these stretches. The have helped my back and shoulder immensely. The videos are great!

Jennifer

Shoulders / Chest 1 (Lvl3)

Jo🌸

Shoulders / Chest 2 (Lvl2)

Viki

A wonderful routine!! Really helps that upper back posture

Shoulders / Chest 3 (Lvl1)

I’m better at the pretzel 🥨 pushups now. Better and still a work in progress.

Shoulders / Chest 4 (Lvl2)

Love this shoulder thoracic set. Feels good every time.

This is a great routine for alot of sitting!

Shoulders / Chest 5 (Lvl2)

I can't say enough good things about this routine!!

Shoulders / Chest 6 (Lvl1)

This was challenging with the bands and felt good through my spine and hips as well.

Shoulders / Chest 7 (Lvl3)

Really quite difficult so I just did 1 set of all exercises

Shoulders / Chest 8 (Lvl2)

Kima

Shoulders / Chest 9 (Lvl2)

Love it. Very calming and reliving of the daily tension

One of my favourite SO FAR! My head is clear, eyes are refreshed! So relaxing so I’m doing it every evening too! Just wonderful !

Shoulders / Chest 10 (Lvl3)

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