Name: Playbook - Dr. Jacob - Week 6 of 8
Uploaded: 2023-09-29T21:26:47.066Z
Duration: 25 min
Description: Week 6 of 8

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

Vicki

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.

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

This one has been great for SI joint dysfunction and pain. But also good to prevent it from happening. Give it a try! 

2 sets of 12 both sides

Mobility Mamba Hip Half-Circles

Pointing the toes takes out the possibility of sciatic nerve tensioning when doing this exercise — so it’s very important!

Hamstring + T-Spine Pull Backs

Two exercises here. First stretching the posterior fascia/Rhomboids then isometrically engaging the core 

Hold both for 10 seconds = 1 rep

Rhomboid X-Arm Pullbacks to Core Isometric

Hold pelvis in a posterior rotation while performing this one.

Runners Sidebend

Figure 4 Bridge Rotations

2 sets of 5 with 10 second holds, both sides

Figure 4 Active Glute Stretch

Week 6 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

Sarah

Week 1 of 8

My entire body is crunchy 😅 even my toes ! It's definitely time to wake up the machine 😅

Debbie

Week 2 of 8

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

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

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

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.

Julie Meyer

Week 5 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 6 of 8

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