ALIGNMENT & POSTURE

4:00 Static Back
Rest and reset your back. Especially your lumbar spine

30.30.30 Ankle Circles
Ankle circles right. Ankle circles left. Point and flex. Add mobility and engage the joints that take the most impact

1:00 Hookline Glute Squeezes
Your glutes are your main hip stabilizers. Activate your glutes.

1:00 Hookline Reverse Presses
Engage the muscles between your shoulder blades, rhomboids.

1:00 Hookline Straight Arm Pullovers
Activate your range of motion in your rotator cuff while keeping your spine in alignment.

1:00 Active Back Snow Angels
Increase your range of motion and test your mobility while keeping your spine in alignment.

1:00 Ring Rows High Elbows
Engage your posterior chain and core while strengthening your rhomboids, muscles responsible for posture

1:00 PVC Pass Throughs
Activate your range of motion and your mobility in your rotator cuff

1:00 Wall Sit Active Military
Practice strict overhead movement while keeping your alignment intact

ALIGNMENT & MOBILITY

1:00 Cat and Cow
Flex and elongate your spine

1:00 Downward Dog to Cobra
Engage and stretch your entire posterior chain

2:00 Runner's Pose
Open your hips and elongate your psoas

2:00 Pigeon Pose
Elongate your Tensor fasciae latae and stretch your glutes

2:00 Bilateral Hamstring Stretch
Tight hamstrings reduce the mobility of your pelvis, which in turn increases strain and pressure on your lower back. Stretching your hamstrings reduces lower back pain.

2:00 Child's Pose with Rotation
Stretch  muscles of the lower and mid back, as well as the back of the shoulder

1:00 Child's Pose
Elongate the lower portion of the spine to straighten, reducing it’s natural curvature, called a Lordotic curve, and lengthening the paraspinal musculature

ALIGNMENT & STRENGTH

30 Hip bridges
Isolates and strengthens your gluteus muscles and hamstrings (back of the thigh). Enhances core stability by targeting your abdominal muscles and the muscles of lower back and hip

30 Side Lying Leg Lifts
Engage your outer thighs (abductors) and buttocks while keeping your abdominal muscles pulled in and up.                                                                                                          Develops gluteal and core strength, enhances hip stability and improves balance.

30 Inner Leg Lifts
Engage your inner thighs (adductors) which are  crucial for knee and hip stability.

30 Bird Dogs
Strengthen your core muscles and stabilize the spine, particularly the lumbar region that supports most of the body.                                                                                              Improves posture control, align the spine, reduce  lower back pain, and strengthen the shoulder muscles.

1:00 Active Back Block Squeeze
Actively push both feet evenly into the wall to align your hips and spine while squeezing and releasing the yoga block to strengthen your quadriceps and adductors.

20 Band Pull Aparts
Target important shoulder stabilizers and upper back muscles like the trapezius, infraspinatus and rhomboids.                                                                                                                 Muscles largely responsible for posture

20 Band Pulls
Strengthen important shoulder stabilizers and upper back muscles like the trapezius, posterior delts and rhomboids. Muscles largely responsible for posture

20 Band Pass Throughs
Shoulders stay retracted and depressed throughout movement Arms stay straight. Elbows locked straight Keep tension in glutes and abs. Do not arch your back.

WOD DESIGNED FOR POSTURE

AUSTRALIAN ROWS

CALORIE ROW

WALL SIT BLOCK SQUEEZE

PLANK

PVC Supermans

ALIGNMENT for EVERYDAY
putting it all together

WOD "I've Got Your Back"

12 Barbell bent over rows  

12 Strict Pull ups 

Plank to failure 

Rest 2 Minute  

4 Rounds  

*objective: longest cumulative plank