Name: Playbook - Dr. Jacob - Week 7 of 8
Uploaded: 2023-09-29T21:26:47.072Z
Duration: 30 min
Description: Week 7 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.

Vicki

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

Notice the leg is off the edge of the chair which will help elongate the anterior fascia

Seated Side Bows

Checkout the modification if you can’t get on the floor.


2 sets of 10 both sides

Tripod Thread-The-needle

Checkout the modification variation as well.

2 sets of 10 both sides

Tripod Elbow Ups

Notes:
- notice heel up on the bent leg, heel down on straight leg
- pinch shoulder blades when reaching up
- hands on the ground to shift from one side to the other

Back and forth is 1 rep

Full body spider crawl reach Lv2 (VO)

Hold the position on the top for a few seconds before lowering down. 

2 sets 10 both sides

Bridge SL Lowers

Wide Leg Clams

Week 7 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

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 7 of 8

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