Understanding the Four Primary Movements of the Spine Your spine wasn’t designed to stay still. Most people think about spinal health only when something hurts. Whether it’s stiffness after sitting all day, an aching lower back after lifting, or tight shoulders that make overhead movements difficult, these issues often have one thing in common: a […]
A breakdown of all exercises in this workout.
rest
Not needed
Cool Down, Mobility / Flexibility, Warm-Up / Activation
Not needed
Cool Down, Mobility / Flexibility, Warm-Up / Activation
1. Stand with your feet about hip-width apart and clasp your hands behind your back.
2. Keep your chest lifted and shoulders pulled back before initiating the movement.
3. Hinge forward from your hips while maintaining a long spine and keeping your hands reaching away from your body.
4. Allow your arms to move overhead as you fold deeper, opening through your shoulders and chest.
5. Keep your legs straight or slightly bent depending on your mobility while maintaining control.
6. Relax your neck and allow your head to release toward the floor.
7. Hold the stretch while breathing deeply and allowing your shoulders and hamstrings to open.
8. Engage your core and slowly return to standing with control.
1. Stand with your feet about hip-width apart and clasp your hands behind your back.
2. Keep your chest lifted and shoulders pulled back before initiating the movement.
3. Hinge forward from your hips while maintaining a long spine and keeping your hands reaching away from your body.
4. Allow your arms to move overhead as you fold deeper, opening through your shoulders and chest.
5. Keep your legs straight or slightly bent depending on your mobility while maintaining control.
6. Relax your neck and allow your head to release toward the floor.
7. Hold the stretch while breathing deeply and allowing your shoulders and hamstrings to open.
8. Engage your core and slowly return to standing with control.
rest
Pull-Up Bar, Yoga Mat
Movement Control, Stability, Strength
Pull-Up Bar, Yoga Mat
Movement Control, Stability, Strength
1. Anchor a resistance band above shoulder height and set up in a half-kneeling position with the knee closest to the anchor point on the floor.
2. Hold the band with both hands and extend your arms toward the anchor point.
3. Brace your core and maintain an upright posture with your hips square and ribs stacked over your pelvis.
4. Pull the band diagonally across your body toward your opposite hip while rotating through your torso.
5. Keep your arms extended and allow your core to control the movement rather than pulling only with your arms.
6. Pause briefly at the bottom position while maintaining tension in the band.
7. Slowly return to the starting position with control.
8. Complete all repetitions before switching sides.
1. Anchor a resistance band above shoulder height and set up in a half-kneeling position with the knee closest to the anchor point on the floor.
2. Hold the band with both hands and extend your arms toward the anchor point.
3. Brace your core and maintain an upright posture with your hips square and ribs stacked over your pelvis.
4. Pull the band diagonally across your body toward your opposite hip while rotating through your torso.
5. Keep your arms extended and allow your core to control the movement rather than pulling only with your arms.
6. Pause briefly at the bottom position while maintaining tension in the band.
7. Slowly return to the starting position with control.
8. Complete all repetitions before switching sides.
rest
Sliders
Movement Control, Stability, Warm-Up / Activation
Sliders
Movement Control, Stability, Warm-Up / Activation
1. Start in a bear position with your hands under your shoulders, knees bent, and knees hovering slightly off the floor.
2. Place sliders or towels under your feet.
3. Brace your core and maintain a flat back with your hips low and controlled.
4. Begin crawling forward by moving the opposite hand and foot together while sliding your feet along the floor.
5. Keep your knees close to the ground without allowing your hips to rise or rotate side to side.
6. Push through your hands and actively round your upper back to maintain strong shoulder engagement.
7. Continue moving forward with slow, controlled steps while maintaining tension throughout your body.
8. Reverse direction or continue for the desired distance.
1. Start in a bear position with your hands under your shoulders, knees bent, and knees hovering slightly off the floor.
2. Place sliders or towels under your feet.
3. Brace your core and maintain a flat back with your hips low and controlled.
4. Begin crawling forward by moving the opposite hand and foot together while sliding your feet along the floor.
5. Keep your knees close to the ground without allowing your hips to rise or rotate side to side.
6. Push through your hands and actively round your upper back to maintain strong shoulder engagement.
7. Continue moving forward with slow, controlled steps while maintaining tension throughout your body.
8. Reverse direction or continue for the desired distance.
rest
Dumbbell
Stability, Strength
Dumbbell
Stability, Strength
1. Stand tall holding a dumbbell in each hand, with one dumbbell locked out overhead and the other hanging at your side.
2. Press the overhead dumbbell upward with your arm fully extended while keeping your shoulder active and stable.
3. Brace your core and maintain a tall posture with your ribs stacked over your pelvis.
4. Keep the lower dumbbell controlled at your side without leaning toward either weight.
5. Begin marching in place by lifting one knee at a time while maintaining balance and control.
6. Keep your hips level and resist rotation or side bending as your legs alternate.
7. Maintain steady breathing while holding the dumbbells in position.
8. Complete the desired duration, then switch the overhead and lower dumbbell sides.
1. Stand tall holding a dumbbell in each hand, with one dumbbell locked out overhead and the other hanging at your side.
2. Press the overhead dumbbell upward with your arm fully extended while keeping your shoulder active and stable.
3. Brace your core and maintain a tall posture with your ribs stacked over your pelvis.
4. Keep the lower dumbbell controlled at your side without leaning toward either weight.
5. Begin marching in place by lifting one knee at a time while maintaining balance and control.
6. Keep your hips level and resist rotation or side bending as your legs alternate.
7. Maintain steady breathing while holding the dumbbells in position.
8. Complete the desired duration, then switch the overhead and lower dumbbell sides.
rest
Dumbbell
Stability, Strength
Dumbbell
Stability, Strength
1. Lie on your back with your knees bent and feet flat on the floor about hip-width apart.
2. Hold a dumbbell in one hand with your arm positioned over your chest, elbow bent, and palm facing forward.
3. Drive through your feet and lift your hips into a glute bridge position, creating a straight line from your shoulders to your knees.
4. Brace your core and squeeze your glutes while maintaining the hip thrust position.
5. Press the dumbbell upward with one arm until your elbow is fully extended.
6. Slowly lower the dumbbell back down with control while keeping your hips elevated.
7. Alternate arms while maintaining a stable pelvis and avoiding rotation through your torso.
8. Lower your hips back to the floor after completing the desired repetitions.
1. Lie on your back with your knees bent and feet flat on the floor about hip-width apart.
2. Hold a dumbbell in one hand with your arm positioned over your chest, elbow bent, and palm facing forward.
3. Drive through your feet and lift your hips into a glute bridge position, creating a straight line from your shoulders to your knees.
4. Brace your core and squeeze your glutes while maintaining the hip thrust position.
5. Press the dumbbell upward with one arm until your elbow is fully extended.
6. Slowly lower the dumbbell back down with control while keeping your hips elevated.
7. Alternate arms while maintaining a stable pelvis and avoiding rotation through your torso.
8. Lower your hips back to the floor after completing the desired repetitions.
rest
Dumbbell, Step Up
Stability, Strength
Dumbbell, Step Up
Stability, Strength
1. Standing on an elevated surface such as a box or step.
2. Keep one foot elevated planted firmly as you step the opposite leg back into a reverse lunge position.
3. Lower your back knee toward the floor while maintaining an upright torso and control through your front leg.
4. Drive through the foot on the elevated surface to return to standing.
5. As you rise, continue the movement into a step-up by bringing your back knee forward into a controlled knee drive.
6. Pause briefly at the top while balancing on the elevated leg.
7. Slowly step back down and repeat the reverse lunge movement.
8. Complete all repetitions on one side before switching legs.
1. Standing on an elevated surface such as a box or step.
2. Keep one foot elevated planted firmly as you step the opposite leg back into a reverse lunge position.
3. Lower your back knee toward the floor while maintaining an upright torso and control through your front leg.
4. Drive through the foot on the elevated surface to return to standing.
5. As you rise, continue the movement into a step-up by bringing your back knee forward into a controlled knee drive.
6. Pause briefly at the top while balancing on the elevated leg.
7. Slowly step back down and repeat the reverse lunge movement.
8. Complete all repetitions on one side before switching legs.
rest
Dumbbell, Kettlebell
Stability, Strength
Dumbbell, Kettlebell
Stability, Strength
1. Stand with your feet about shoulder-width apart while holding a kettlebell in an offset position, with one hand holding the kettlebell at shoulder height and the opposite arm relaxed or positioned down by your side.
2. Brace your core and keep your ribs stacked over your pelvis to resist leaning toward the weighted side.
3. Sit your hips down and back into a squat while maintaining an upright torso.
4. Keep your knees tracking over your toes and maintain even pressure through your feet.
5. Drive through the floor to return to standing while keeping control of the kettlebell position.
6. Maintain a strong shoulder position and avoid shifting your weight toward the loaded side.
7. Complete the desired repetitions, then switch the kettlebell to the opposite side.
1. Stand with your feet about shoulder-width apart while holding a kettlebell in an offset position, with one hand holding the kettlebell at shoulder height and the opposite arm relaxed or positioned down by your side.
2. Brace your core and keep your ribs stacked over your pelvis to resist leaning toward the weighted side.
3. Sit your hips down and back into a squat while maintaining an upright torso.
4. Keep your knees tracking over your toes and maintain even pressure through your feet.
5. Drive through the floor to return to standing while keeping control of the kettlebell position.
6. Maintain a strong shoulder position and avoid shifting your weight toward the loaded side.
7. Complete the desired repetitions, then switch the kettlebell to the opposite side.
rest
Pull Up Band
Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation
Pull Up Band
Mobility / Flexibility, Movement Control, Strength, Warm-Up / Activation
1. Stand with your feet about hip-width apart with a resistance band looped around your feet and held in your hands.
2. Hold your hands near shoulder height with your elbows bent and the band creating tension.
3. Brace your core and lower into a squat by sending your hips back and bending your knees.
4. As you drive through your feet to stand up, press your hands overhead and fully extend your arms against the resistance of the band.
5. Reach tall at the top position while keeping your ribs controlled and shoulders active.
6. Slowly bend your elbows to return your hands to shoulder height as you lower back into the squat.
7. Maintain tension on the band throughout the movement and avoid letting your knees collapse inward.
8. Repeat with smooth, controlled repetitions.
1. Stand with your feet about hip-width apart with a resistance band looped around your feet and held in your hands.
2. Hold your hands near shoulder height with your elbows bent and the band creating tension.
3. Brace your core and lower into a squat by sending your hips back and bending your knees.
4. As you drive through your feet to stand up, press your hands overhead and fully extend your arms against the resistance of the band.
5. Reach tall at the top position while keeping your ribs controlled and shoulders active.
6. Slowly bend your elbows to return your hands to shoulder height as you lower back into the squat.
7. Maintain tension on the band throughout the movement and avoid letting your knees collapse inward.
8. Repeat with smooth, controlled repetitions.
rest
Yoga Mat
Mobility / Flexibility, Movement Control, Warm-Up / Activation
Yoga Mat
Mobility / Flexibility, Movement Control, Warm-Up / Activation
1. Sit on the floor in a 90/90 hip position with your front leg and back leg both bent to approximately 90 degrees.
2. Place your hands on the floor beside your hips for support.
3. Engage your core and press through your feet to lift your hips off the ground.
4. Drive your hips upward while maintaining your 90/90 leg position and keeping your knees grounded as much as possible.
5. Squeeze your glutes at the top while maintaining control through your hips and pelvis.
6. Slowly lower your hips back to the floor with control.
7. Repeat for the desired number of repetitions before switching sides.
8. Focus on creating hip extension without compensating through your lower back.
1. Sit on the floor in a 90/90 hip position with your front leg and back leg both bent to approximately 90 degrees.
2. Place your hands on the floor beside your hips for support.
3. Engage your core and press through your feet to lift your hips off the ground.
4. Drive your hips upward while maintaining your 90/90 leg position and keeping your knees grounded as much as possible.
5. Squeeze your glutes at the top while maintaining control through your hips and pelvis.
6. Slowly lower your hips back to the floor with control.
7. Repeat for the desired number of repetitions before switching sides.
8. Focus on creating hip extension without compensating through your lower back.
rest
Yoga Mat
Mobility / Flexibility, Movement Control, Warm-Up / Activation
Yoga Mat
Mobility / Flexibility, Movement Control, Warm-Up / Activation
1. Start in a forward lunge position with your front foot flat on the floor.
2. Rotate your torso away from the front leg side, opening through your chest and upper back.
3. Return forward and shift your hips backward into a hamstring stretch.
4. Straighten your front leg as much as your mobility allows while keeping your back long.
5. Hold briefly in the hamstring stretch, then flow back into the lunge position.
6. Repeat the sequence smoothly, moving between hip opening, spinal rotation, and hamstring mobility.
7. Complete all repetitions before switching sides.
1. Start in a forward lunge position with your front foot flat on the floor.
2. Rotate your torso away from the front leg side, opening through your chest and upper back.
3. Return forward and shift your hips backward into a hamstring stretch.
4. Straighten your front leg as much as your mobility allows while keeping your back long.
5. Hold briefly in the hamstring stretch, then flow back into the lunge position.
6. Repeat the sequence smoothly, moving between hip opening, spinal rotation, and hamstring mobility.
7. Complete all repetitions before switching sides.
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