Back – Relieve and Mobilize

Circuit x 2

The purpose of this block is to improve back and spine mobility (active or sedentary). The block is to be done mainly for work-ins or daily.
Also, the goal is that this block will be available outside of the gym environment and therefore, it is an unloaded block.

LAR ULT
Half Kneeling Dorsiflexion Calf Raise

reps 10 per side

Hold 5-10s

Set	Reps	Hold
1	10 per side	5-10s h:m:s
2	10 per side	5-10s h:m:s

To make this a bit more of an active stretch, hold for 5s-10s and repeat for 6 time per side.

ULT
Wide step reach and stand

reps 10

Tempo controlled

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled

Starting with a small movement and slowly increasing the ROM. Make sure to allow extension for the spine and relaxing it.

ULT
Step back for back extensions

reps 10 per side

Tempo controlled

Set	Reps	Tempo
1	10 per side	Controlled
2	10 per side	Controlled

This movement is to continue the former exercises in a standing position and to prepare for the next ones.

LAR UMT
3D Calf Stretch

reps 10 per side

Tempo controlled

Set	Reps	Tempo
1	10 per side	Controlled
2	10 per side	Controlled

Perform only laterals

UMT
Kneeling Knee Warding

reps 10 per side

Tempo controlled

Set	Reps	Tempo
1	10 per side	Controlled
2	10 per side	Controlled

This to improve the mobility of the spine in a transverse plane.

UMT
Quadruple Bird Dog into thread the needle

reps 10 per side

Hold 5s

Set	Reps	Hold
1	10 per side	5s h:m:s
2	10 per side	5s h:m:s

Make sure to actively reach up and engage core to maintain body strength. Breathing mey feel a bit restricted, however, try to keep breathing in a relaxed and controlled way.

UMT
Quadruple Bird Dog with a reach

time 10 per side

Set	Time
1	10 per side h:m:s
2	10 per side h:m:s

Gently get into the pose. Make sure to actively bring your shoulders into the ground. Try to relax and breath slowly 3 long and slow breaths a min.

UMT
Type 2 Spinal Rotation

reps 10 per side

Set	Reps
1	10 per side
2	10 per side

ULT
Calves Wall Stretch

reps 10 per side

Set	Reps
1	10 per side
2	10 per side

LAR ULT Half Kneeling Dorsiflexion Calf Raise reps 10 per side Hold 5-10s

ULT Wide step reach and stand reps 10 Tempo controlled

ULT Step back for back extensions reps 10 per side Tempo controlled

LAR UMT 3D Calf Stretch reps 10 per side Tempo controlled

UMT Kneeling Knee Warding reps 10 per side Tempo controlled

UMT Quadruple Bird Dog into thread the needle reps 10 per side Hold 5s

UMT Quadruple Bird Dog with a reach time 10 per side

UMT Type 2 Spinal Rotation reps 10 per side

ULT Calves Wall Stretch reps 10 per side