Name: Playbook - Matt Penny - Spine - Ability
Uploaded: 2021-11-15T03:03:51.207Z
Duration: 20 min
Description: Spine - Ability

20 minute spine mobility session, quick and easy.

Start seated with your arms crossed. Start  by rounding at the bottom of your spine, then slowly move up the spine.

Once fully rounded, start arching at the bottom of the spine. Slowly move up the spine until full extension.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Spinal Flexion / Extension

Start seated with your arms crossed. Start  by rounding at the bottom of your spine, then slowly move up the spine. 

Once fully rounded, rotate to one side as much as possible, then start arching at the bottom of the spine. Slowly move up the spine until full extension.

Un-rotate and continue to rotate the other direction the start rounding the spine again.

Move slowly and intentionally with 60-80% irradiation. Reach for full flexion/extension of motion of the spine.

Perform rep count in each direction.

Spine CAR

The focus is performing what looks like a cat/cow in yoga but moving one vertebrae at a time, starting at the bottom

Tabletop Spinal Segmentation w/ Band

This is similar to a cat/cow in yoga but we are bringing the intention to controlling each vertebrae with the band right under shoulder blades

Tabletop Spinal Segmentation w/ Upper Band

This is designed to strengthen the back and hamstrings in a fully lengthened muscle position. Great for core development as well.

Jefferson Curl

Spine - Ability

Chimudi Egbuna

The Forgotten - Elbow, Wrist and Ankle

Wow! I have a lot of improvement to make but this was fantastic!

Kiya

My first session completed! Im a pro soccer player and this is harder than tons of exercises they make us do at the gym. I felt my glutes and my abductors shaking, it was crazy. Im really excited about your program. I feel im going to prevent injuries, become more explosive and be less stif! Thank you my dear mobility guru!

Spine - Ability

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