Spinal Engine

Spine Extension Spinal Flexion Spinal Lateral Flexion Spinal Rotation Lat Stretches
Spinal Hygiene Spinal Hygiene Spinal Hygiene Spinal Hygiene Band OH Lat Stretch hold
Spinal Waves (Head Leading) Spinal Waves (Knees/Hips Leading) Lateral Sways Vertical Axis Spinal Rotations OH Lat Stretch + Side Bend
MB Spinal Flow MB Spinal Flow Supported Side Bend Iso Body weight Around the World SA Bent Over Lat Stretch hold
Cobra Stretch Hold BW Jefferson Curl Body weight side bend Iso PVC OH Knee Lift w/Rotation DB Lat Pullover Iso
Loaded Spinal Arm Swings Cat Position w/Breath SA Reaching Side Bend w/Breath Scorpions SA DB Lat Pullover Iso
Incline Weighted Spinal Extension Iso Cat/Cow PVC OH Side Bends Bretzel Kneeling PVC Pipe Lat Stretch
Back supported spinal extensions Band Resisted Cat/Cow PVC OH Wide Stance Side Bends Bretzel 3.0
Beginner Seated Block OH Reach Backs Band Assisted Seated Forward Bend PVC OH Seated Side Bends Quadruped t-spine rotation (hand behind head)
Kneeling Reach Backs Seated BB Assisted Forward Bend PVC OH Half Kneeling Side Bends Quadruped t-spine rotation (hand on lower back)
Wall Head Taps Standing Pike Stretch Hold PVC OH Split Stance Side Bends Supine t-spine Rotations
Kneeling Gymnast Bridge w/Wall Support Wall Supported Anterior Loaded Jefferson Curls Oblique Bridges Supine weighted t-spine Rotational Iso
GHR Back Bends Quadruped Spinal Segmentation GHR Side Bends PVC Wide Stance OH Rotations
Wall Supported Thoracic Extension Iso Feet Anchored Bench Supported Sit-Ups Step Behind Wall Assisted Side Bend Iso PVC Kneeling Slider Rotations
Cobra Pose w/Rotation Adductor sit arm threads Quadruped Spinal Side Crunches Staggered Stance DB Rotational Reach
GHR Back Extension Rotations Seated Jefferson Curls Extreme Slow Side Bend Quadruped Spinal Rotations
Wall Supported Gymnast Bridge Body weight Rotational Jefferson Curls Seated Pancake Stretch OH Side Bends Kneeling Thoracic Extension/Rotations
Physio Ball Assisted Gymnast Bridge Zercher Jefferson Curl w/MB Hanging Side Cobra Split Stance BB Overcominng Rotational Iso
Band Assisted Floor Bow Pose Supine Band Assisted/Resisted Jefferson Curls Cross-legged DB Side Bends Half kneeling band resisted rotation (Opened)
Band Assisted Standing Back Bend Seated Zercher Good Mornings Loaded Half Kneeling Side Bends Half kneeling band resisted rotation (Closed)
GHR Loaded Back Bends Band Resisted Jefferson Curls Split Stance Band Resisted Side Bends Quadruped Band-Assisted t-spine rotations
Intermediate Band Assisted Spinal Extensions w/Floor Tap Seated Straight Leg Jefferson Curl Iso Bench Supported Side Bend Pullovers Split Stance Band Reisisted rotations
Hanging Cobra Band Resisted Zercher Jefferson Curls Standing Hamstring Side Bend MB Around the World
Prone Band Assisted Spine Extensions Standing Deficit Pike Stretch Hold Feet Elevated Side Bend Crunches Bent Over Plate Press
Feet Elevated Gymnast Bridge Gingerbread Man Stretch Hold BB Landmine Side Bends Bent Over Weighted t-Spine Rotations
Reverse Jefferson Curl Iso Gingerbread Man Around the World Anterior Loaded Side Bends Body weight Standing speed rotations
Standing BB Assisted Spinal Extensions Wall Supported Granby Rotation Band Resisted Side Bends Steering Wheel Plate Assisted Rotations
Camel Pose Iso Feet Elevated Weighted Jefferson Curl BB Side Bends Half Kneeling Halos
Kneeling Spinal Extension w/Floor Tap Zercher Jefferson Curl BB Side Bend Iso Crouched t-spine rotations w/Reach
Reverse Weighted Jefferson Curl Iso Feet Elevated Jefferson Curl Backwards Iso Steinborn Taps SL Diagonal t-Spine Band Resisted Rotations (Closed)
Straight Leg Gymnast Bridge Feet Elevated Weighted Jefferson Curl Iso Hanging Deficit Side Cobra SL Diagonal t-Spine Band Resisted Rotations (Open)
Deficit Hanging Cobra BB Jefferson Rows Seated SA Side Bend Iso Zercher Jefferson Curl Weighted Rotations
GHR Spinal Extension Iso Zercher Jefferson Curl Weighted Rotations Deficit Oblique Bridges Band Assisted Seated Rotational Iso
Advanced Table-top Reaches Zercher Good Mornings GHR Weighted Side Bends Seated BB Rotations
Gymnast Bridge Lift-Offs KB Rotational Jefferson Curls BB Split Stance Side Bends Standing BB Rotations
Reverse Hyperextensions KB Jefferson Curl to Squat Standing Hamstring Weighted Side Bend Zercher BB Rotations
Floor Bow Pose Granby Rolls Seated Pancake Stretch OH Weighted Side Bends Anterior Loaded Speed Rotations
Gymnast Bridge Alternating Shoulder/Spinal Rolls Cross-legged DB Side Bend Iso Steinborn Taps
Standing Sissy Squat to Back Bend Zercher Jefferson Curl Iso Anterior Loaded Side Bend Iso Wall Supported Throwers Stretch
Gymnast Bridge Walks Zercher Deadlifts BB OH Side Bend Iso Throwers Stretch
1 Arm Gymnast Bridge Hack Deadlifts EZ Bar OH Split Stance Side Bends GHR Weighted Russian Twists (Speed)
Warrior Kneeling MB Neeraj Throws Dragon Flag BB OH Split Stance Side Bend Iso GHR Weighted Extensions w/Twist
Standing MB Neeraj Chopra Throws Heavy Bearwalkers Impulse OH Side Bends (Phasic) Impulse Rotations (Phasic)
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Spinal Hygiene 30-60sec/move Spinal Hygiene 30-60sec/move Spinal Hygiene 30-60sec/move Spinal Hygiene 30-60sec/move Spinal Hygiene 30-60sec/move Spinal Hygiene 30-60sec/move Spinal Hygiene 1-3
minutes/move
Wall Supported Thoracic Cobra Stretch Hold 1x30sec Seated Block OH Reach Backs Quadruped Band-Assisted t- Supine weighted t-spine Feet Elevated Weighted
Extension Iso 1x30sec 1x15 spine rotations 1x12/side Rotational Iso 1x30-60sec/side Jefferson Curl 1x10 (Slow and
controlled)
Kneeling Reach Backs 2x5/side Band Resisted Jefferson Curls Hanging Cobra 1x30sec Zercher BB Rotations 2x5/side PVC Kneeling Slider Rotations Gymnast Bridge 1xALAP (As
1x8 (Slow and Controlled) 1x5/side (Hold for 2-3sec at end long as possible)
ROM)
Band Resisted Cat/Cow 1x15 Zercher Jefferson Curl Iso 1x45- Zercher Jefferson Curl w/MB BB Landmine Side Bends Physio Ball Assisted Gymnast Extreme Slow Side Bend 1x30
60sec 1x5 (Slow and Controlled) 2x5/side Bridge 1x30sec seconds down/30 seconds up
Seated Straight Leg Jefferson Band Resisted Side Bends Feet Elevated Weighted Standing Hamstring Weighted Standing BB Assisted Spinal Anterior Loaded Speed
Curl Iso 1x30-45 sec 1x8/side Jefferson Curl Iso 2x30sec Side Bend 1x6-8/side Extensions 1x10 Rotations 2x5/side (5-45lbs)
PVC OH Half Kneeling Side Hanging Side Cobra Step Behind Wall Assisted Side GHR Loaded Back Bends 1x8 PVC OH Side Bends 1x8/side
Bends 1x8/side 1x30sec/side Bend Iso 1x20-30sec/side
Oblique Bridges 1x10/side Quadruped Spinal Cross-legged DB Side Bends Prone Band Assisted Spine Seated Pancake Stretch OH Side
Rotations 1x12/side 1x8/side Extensions 1x15 Bends 2x5/side
Scorpions 1x6-10/side MB Around the World 1x5/side Half kneeling band resisted Feet Elevated Jefferson Curl Band Assisted Seated Forward
(Clockwise/Counterclockwise) rotation (Closed) 1x6/side Backwards Iso 1x30-60sec Bend 1x30-60sec