DAY ONE:

Spine

Ground Movement

DAY TWO:

Spine

Mobility/Strength

DAY THREE:

Spine

Ground Movement

DAY FOUR:

Spine

Mobility/Strength

DAY FIVE:

Spine

Ground Movement

The spinal content has many layers, years worth of exploration and understanding. We’ll start by becoming clear in terminology of planes of motion as well as building a wave quality that is sequential in where it’s lead from, either the head or the hips.

The Sagittal plane is an anatomical plane of motion that divides the body between right and left halves. You can imagine you are cut down the middle with a piece of glass and you’ll be following that plane in the wave.

A Sagittal Spinal Waves Top Led

x 5 minutes

*start by using the wall as seen in this video. Over time take away to stopping points. Stay soft in the body and let the spine be informed by the action of the body vs tension from the attempt of the mind

B Sagittal Spinal Waves Bottom Led

x 5 minutes

*led from the hips, building into the quality of softness to allow the wave to form

Wrist Prep

x 1 round

A1 Quadruped One Limb Weight Shift w/Pause

x 60-90 seconds work time

*starting on all fours, shifting the limbs from a structured point of balance

A2 Stick Dislocates

x 10 reps

Repeat A1|A2 for 3 rounds, rest 90 seconds between each

B1 Table Hold

x 30 seconds

B2 Hinge Touches

x 60 seconds

*hinging at the hips in all directions, keeping the spine neutral, touching somewhere along the leg or on the ground in front of the body with the finger tips

Repeat B1|B2 for 3 rounds, rest 90 seconds between each

C1 Standing Shake

x 5 minutes

*release, heavy, anchored into the floor

Wrist Prep

x 20 seconds each position (6 total)

A Shoulder Figure 8’s | One Arm

x 60 seconds per direction per side

B1 Reverse Wrist Pushup

x 10 reps

B2 First Knuckle Raise

x 10 reps

*arms lifted to shoulder height directly in front of you. Fingers going from fully extended open to closed fist while maintaining the open extension position of the palm.

Repeat B1|B2 for 2 sets, no rest

C1 Protracted Plank

x 60 seconds

*elbows locked, shoulders protracted

C2 Active Pigeon

x 10 reps + 10 seconds hold last rep

*sitting low into the bottom but not touching the ground

Repeat C1|C2 for 2 rounds, minimal rest

D1 Scapular Pushup

x 15 reps + 2 seconds top/bottom

D2 DropStance

x 6 reps each side

*choosing the lowest point possible

Repeat D1|D2 for 3 rounds, rest 90 seconds

Options for daily movement - integrated throughout the day vs one chunk of time

Resting Squat

x 10 minutes total per day

Passive Hang

x 3-5 minutes total per day

Resonance Breathing

x 15 minutes

*ideally done upon waking and just before sleep

*In this session we'll work on increasing breathing resonance, reshaping the relationship between head, heart, digestive. In working with a specific ratio of inhale vs exhale there is ongoing improvement in relaxing the autonomic nervous system and bringing balance to the system. Ideally this is practiced consistently twice daily, morning and night.

*Download this app and set the interval to 4 seconds inhale / 6 seconds exhale. Follow the pacer within the app for the time prescribed