Name: Playbook - Dr. Jacob - Week 8 of 8
Uploaded: 2023-09-29T21:26:47.078Z
Duration: 30 min
Description: Week 8 of 8

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

To level down, hold on to a stable surface. Also do not need to bring leg up as high. 

Do 10 reps on both sides. Being that up to 2-3 sets towards the end of the week.

Hip CARs

To level down, less weight or no weight. Also you can put hands down on bench. 

2 sets of 10 both sides

Front Loaded Figure 4 Lifts

The higher the bench or surface you put your hands on, the lower level you can make this. Only extend as far as you feel comfortable.

Chair Press-ups

Child Rocks

Checkout the modification if the main exercise is too difficult. 

2-3 sets of 10-12 both sides

Foxtail Getups with Lateral Bend

This one has been particularly good for sciatica pain.

Supine Figure 4 Glute Stretch

Week 8 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. 😆

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

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 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 8 of 8

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