Name: Playbook - Mitchell Harbaugh - Lower back relief - pelvis control
Uploaded: 2023-02-20T16:47:21.895Z
Duration: 30 min
Description: Lower back relief - pelvis control

When it comes to controlling and opening the lower back there is a lot.

So I’m this first workout we focus on

-The core
-Hip flexors
-Hamstrings
-Mid back
-Moving the legs without the pelvis
-And finding if we favor 1 leg over the other

3 rounds of these 2 movements

No rest between exercises with 1 min rest between rounds.

Focusing on controlling the legs with no compensation mvmt from the hips

It’s all about pelvis awareness right here!

Keeping the core engaged, breathing deeply, and feeling the hamstrings turn on.

If we can prevent the pelvis from tilting forward (arching the back) we will feel all the right things and gain better control of the legs independently from the pelvis

Deadman

Head over foot is important, and although I mention the spiral in you must keep a bow shape in the leg and not collapse the arch.

If we don’t have good control you will feel the back or fall sideways.

If you do it well, it will blow up your leg in a good way :)

Single leg wall sit

Pelvis control - all legs no hips

The focus is to learn how we can properly rotate the torso and extend the hip without the pelvis compensating by tilting side to side or arching forward / rolling backward.

No rest b/t movements 1 min rest in b/t rounds

Here we learn to really isolate 1 leg.

We focus on controlling the spine while moving at the hip.

Pulling the heel in will make you feel the hamstring while pushing the food away will recruit more quad. Try both!

Single leg hip extension (elevated)

Focus on feeling both hamstrings where the feet are anchored by either a bag, bar, or DBs

Key is not to shift the pelvis

Turning left then turning right is 2 reps

Seated Oblique twist

Core twist and hip extension

Let’s find those lats and learn how to use the quads or hamstrings to move the body in the tall kneeling hinge

No rest between mvmts / 1 min rest between rounds

Shoulder stays down, elbow and collar bone drive back.

Focus is is creating as much lat tension as possible

1 minute PER SIDE!

D grip lat twist

Options for quad focus and hamstring focus described in the video. Try both and see what feels best.

Focus on keep the core engaged.

Toes can be tucked or pointed back.

Lower back relief - pelvis control

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