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Today you will be working on the QL and adductors. The QL is tight in a lot of people and this is a great way to address it.  Warm Up Squat to Pike – 10 reps Elephant Walk – 15 reps per leg Front kicks – 10 reps per leg Side Kicks – 10 reps … Read more

Today you are working on hamstrings and hip flexors. This group is affected by prolonged sitting. The hamstrings become stiff and the hip flexors become weak. You are doing to flexibility and strength today. Warm Up Squat to Pike – 10 reps Elephant Walk – 15 reps per leg Front kicks – 10 reps per … Read more

Todays programming will consist of the mid back or thoracic spine work. This will really open your chest and mid back up and get your out of that computer position. This is a great series for after work, during a work break or whenever you feel tension in the upper back. Pick one of the … Read more

Today you are going to open up the hips a bit. You are working on hip extension which is typically one of the most restricted ranges in the hips. There is a strong correlation between decreased hip extension and low back pain. Loss of hip extension results in the low back compensating by taking loads … Read more

Welcome to the Low Back Project Series 2. Over the next 2 weeks, I will send out a series of emails with a flexibility program for you to complete – 8 days of programming in total. There will be videos explaining the how-tos and the sets & reps will be laid out for you. There … Read more

Kneeling Hamstring Activation The kneeling hamstring activation is a great exercise to improve hamstring control. Sitting for hours on end can create hamstring inhibition causing quad dominance and an anterior pelvic tilt. This is a great piece to wake the hamstrings up. Kneel down on one knee with the other leg up in a 90/90 … Read more

Hero Pose (Variations) For the Hero Pose, you will kneel down with your heels pointing out. You will slowly lower your body back as far as you can comfortably go while feeling a stretch in your quads. You want to keep your hips extended, so fire your glutes thought this stretch. If you need to, … Read more

90/90 The 90/90 is a great stretch to improve your hip internal rotation. If you stand or walk with your feet pointing out, this one is for you! For this position, you are going to sit on the ground, bring one leg up so the hip is flexed at 90 degrees and the knee is … Read more

The Split Squat The split squat is a movement that can be adapted to your ability. For the split squat, you are going to stand with one foot in front of you and one foot behind you. During the movement, you want to try to keep your chest upright and your back leg as straight … Read more

ROS Sit Up Progression Today’s movement piece is a little different from everything so far and different from what you probably think is. For this movement, you will be on your knees facing the wall. You can place padding under your knees if you want. Place your hips against the wall, if you are unable … Read more