Name: Playbook - Project Mobility - Wednesday Back Day
Uploaded: 2023-11-20T04:52:33.251Z
Duration: 20 min
Description: Wednesday Back Day

- Position yourself with knees and hands shoulder width apart on your mat

- Focusing on your hips only, tuck your tailbone inwards and hold position for 5 seconds 

- Then push your hips upwards and slightly bring your head up

- Hold position for 5 more seconds then switch again

- Repeat 3 sets of 10
One position is 1 rep

Cat To Cow

- Use one yoga block and one leg at a time 

- Step up on the yoga block by shifting the hips up on one side then back down 

- Repeat for 3 sets of 10

- The key for this is to focus on just using your hips to bring yourself up and down. It may take a few tries to get it!

Hip Hikers

- Slightly lunge forward with one leg and step on your band

- Take the side of the band in one hand 

- Brace your core, then slow rotate your body to the side and lift the band all the way up

- Hold for 5 seconds at the top then slowly release back down

- Repeat for 3 sets of 10 on each arm

Resistance Band Thoracic Rotation

Don’t be afraid if your back cracks with this one! Unless of course you experience sharp pain, then see a doctor. 

This mobility exercise should be done slowly and controlled. If you can not get your foot to the ground that is fine! Just go to where you can and hold that position for 5-10 seconds. 

Keep your chest and arms flat on the yoga mat as much as possible.

Low Back Mobility

Take your tennis ball and place it under your low back, just above your hip bone and next to your spine. Net add pressure to your spine,

Bring you knee up on the same side as the tennis ball. Hold this position for 15-20 seconds. Be sure to breathe slowly and allow yourself to relax on the ball.

Then repeat this motion as you inch up the back with the tennis ball. Inch up 3 times on both sides of your lower back.

Trigger point low back

Wednesday Back Day

Monday Mobility: Lower Body

Tuesday Stretch: Lower Body

Good exercises but I prefer a continuous video to the repetitive loops.

Carla

Thursday Mobility: Upper Body

Friday Stretch: Upper Body

Weekend Mobility: Full Body

Just what I needed it to start the day… thank you!

Lili Garcia

Ferdinand Peelen

Wednesday: Back

I didn’t see a rep count on the squat hamstring mobility

Lisa

Andi

Friday: Upper Body

That frog pose was hard this old body doesn't have that flexibility but I tried 😅

When I do these exercises I feel great if I miss a day or 2 I feel it.
Thanks for the workouts they really do help

Sunday Trigger Point

Thursday Mobility: Upper body

Wednesday:  Back and Core

I tried the lower body mobility and felt great once I was done. April does a great job giving a quick yet thorough description each stretch. I will be doing her daily posts!

Wednesday Back Day

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