Name: Playbook - Dr. Jacob - Week 3 of 8
Uploaded: 2023-09-29T21:26:46.986Z
Duration: 20 min
Description: Week 3 of 8

Sarah

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.

Marjorie

As usual, this grouping is highlighting areas of inflexibility that I didn’t know about. Great hip and thoracic mobility set.

Christa

Great.  Wish I knew more about which areas these movements are targeting

Julie Meyer

Mara

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

Lean over and put all weight into elbow/forearm.
Reach to your fullest potential

Lateral Side Bends

Be sure to checkout the modification here if you can’t get into child’s pose. 
- hold the rounded up position anywhere from 5-15 seconds

Child’s Pose to TNN roundup

Feel this one in the inside of the leg to groin while rotating the thoracic spine during the reach up. One of my favs. 

- do both sides 2x10 each side

Abductor + Reach Up

Try not to move so much from the shoulders during the movement, but more so from the forearms

Forearm Corkscrews

Quadruped Shoulder Circles

Pay close attention to the onscreen instructions. 

- modification: hands behind on the ground. 
-> you can also sit on a cushion or yoga block

Hip 90/90 Transition

Week 3 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

Rebecca

Week 1 of 8

Debbie

Week 2 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

Brendan

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.

Gayle

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.

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 3 of 8

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