Name: Playbook - Dr. Jacob - Week 2 of 8
Uploaded: 2023-09-29T21:26:46.976Z
Duration: 15 min
Description: Week 2 of 8

Rebecca

Debbie

Sarah

Brendan

The routines are easy to follow. Clear directions and examples. This is the second day of the 8 day challenge and I'm really enjoying how these days are laid out.

Marjorie

Gayle

Lise Mette

Karen Thompson

Julie

Every week, stick with the same exercises daily for 5-7 days. The exercises will get progressively more challenging and are designed to hit every part of the body. 

Equipment needed:
- Chair or bench to sit on.
- Chair with a back that is about as high as your hip/iliac crest.
- Yoga mat

- rotate shoulders into internal rotation, and back out

Shoulder T Rotations

Using a chair or a bench with this one.
- reach to your fullest potential
- sidebend, feel a stretch in the hips as well as the side of your trunk

Elevated lateral hip opener + reach

Level up your cat/cow exercise with this one 
- you can also do this standing up over a table, hands down on the table

Cat Cow 2.0 with TTN

Be sure to check the modification here.
- pinch shoulder blades when reaching up

Front Step Reach Ups

Pull as far as you feel comfortable. Do not pull into pain.

Supine Diagonal Glute Stretch

Stick around for the last part of this video to see the beginner version if this is too difficult

Toe Yoga

Week 2 of 8

Morgane

Straight moves, but would help me if you counted through until I was complete with the whole number of repetitions for each exercise

Week 1 of 8

The way I skootch along the floor doing the hip 90/90’s makes me giggle - I keep having to move back. 😆

Vicki

I was looking for something that was easy yet challenging. I've been limited in mobility for some time due to chronic issues. So far, this 8-day challenge has been perfect. My body feels much more mobile than it has been in a while, and it's only been 3 days. The routine is simple, but it challenges me. I appreciate the modifications.

Week 3 of 8

This was great. Clear directions and guidance were easy to follow. Again, I appreciate the modifications. I've been enjoying this challenge. I'm halfway to completion!

Satisfying spinal pops doing the thoracic openers

I like this one too. The twisting is always helpful. It’s also deceiving, especially that last exercise which has me break a sweat. 👍🏼

Week 4 of 8

Interesting to me how different our bodies all are.  I read other people’s comments and what is hard for me is easy for someone else and vice versa.  This series was not as clumsy for me so I could really focus on my form and moving slowly.

What I really appreciate with new exercises is that they are awkward at first and then my muscles learn the movements. This one was the most awkward at first and is becoming more comfortable.

Julie Meyer

Week 5 of 8

I’m now pairing this with W1, alternating days, and they seem like a good complement for me. 👍🏼

I really like this one. Seems like a perfect set for my glutes, hips and SI. 👍🏼

Another good one. Nice combo of twisting, stretching and strengthening.

Week 6 of 8

A great follow on from the previous week. I really feel this in my glutes and I like the way my gips and SI feel afterwards.

Week 2 of 8

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