Name: Playbook - Luke Jones - Day 10 - Rest & Test Phase 1&2
Uploaded: 2024-01-11T15:37:49.537Z
Duration: 15 min
Description: Day 10 - Rest & Test Phase 1&2

I really like your continuous checking process, which very few experts do. It shows your confidence in what you teach, and keeps us actively involved in making improvements

Carey Giudici

Will get hubby to double check my progress when he’s not working. Have discovered that not only do I seem to have an obstruction in my left shoulder, but also in my right hip. I suspect spurs so am not sure that I can improve on some of the moves associated with those. A bit of a shame.

Alex

Time to revisit our phase 1 mobility testing - assessing our current range of motion and control over that range in a few basic positions - primarily flexion and extension at the shoulders, hips + mid back. 

Remember - when we can measure something, that often means it’s easier for us to track and to manage and improve upon. 

So follow along, we’re gonna go speedy so feel free to pause the video, and remember to note down your results in a notebook or spreadsheet.

A mirror or a partner, or a camera may be helpful so you can actually see what’s happening. Remember to tag me with your before and afters on Instagram @lukejonesmove

We’re also going to test our phase 2 movements.

Day 10 - Rest & Test Phase 1&2

I'm turning 75 and have always been active but never really assessed my fitness or worked to improve it systematically. Now I have the time and focus needed, so I am glad to get started with you

I have noticed (that’s the reason why I am trying to get more flexible) that my range of motion of the test is really limited in all the positions.

Ross

Kristyn

Day 1 - Welcome & Phase 1 Baseline

This is a wonderful way to get your body moving if you have been on break.

Sherry

Clear instructions and just what I needed. Looking forward to the next video

Fazri

I did not realise how out of shape I am. Barely got arms past my ears. Everything seems so much looser after just the one session. Hope it’s going to continue through the next 30 days.

Simon

Day 2 - Overhead Mobility: The Thoracic

Feel a little tight at the beginning but better at the end.

Man my hips need a lot of work. Can’t wait for the rest of this reset. I had a knee injury when I was young. It halted all my weight training and exercise for many years. Then I worked with a trainer on P&F training for three months and I was running again. Then life happened and I stopped. My body has regressed and I can’t seem to progress. Really hoping this program gets my body free so I can get back to strength training.

Ciji

Day 3 - Hips & Low Back

Shoulders have always been one of my weakest point. Feel better now.

Shoulder feel better. For sure some knots in the traps and under the pit. I use to use a foam roller to do these exercises. But I really like the firmness of a lacrosse ball against the wall!!! Thanks for the new technique.

I rate myself here. Neck still a bit painful and tight, can’t use the wall here as paint is chalky and comes off! Did the ball exercises by holding and moving the ball against me, so probably not quite as much pressure as the wall gives.

Day 4 - Shoulder Flex & Extend

That felt so good. My squat was so much better after 2 rounds!!! Excited to keep progressing!

Nice on my back, found some painful glute areas which I spent time on. Need to work out how to maximise you on my telly as you are so small I have yo guess a bit at where you are using the ball. Will talk to techie hubby🙂

Day 5 - Hamstrings & Low Back

Day 6 - Overhead Mobility: The Thoracic

Getting a bit easier in the hips. Certainly loosening the lower back.

Day 7 - Hips & Low Back

I don’t spend any time sat at a desk but boy were there some extremely painful areas in my shoulders!

Day 10 - Rest & Test Phase 1&2

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