Level 2 Lower Body Conditioning - Daily Neutral Spine Conditioning Workout
Healthy Hip Program
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15m
This workout consists of the following exercises.
1. Spine Mobility Series:
• Seated Chest Lifts® from Diamond Sit
• Seated Spine Twists from Diamond Sit (arms across chest)
2. Joint Clearing Routine:
Thoracic Spine Joint Clearing
• Level 1 - Chest Lift® Stretch f/b 4 alt. Arm Lifts
Lumbar Spine Joint Clearing
• Level 1 - Pelvis Self-correction from Head Nod® stretch with yoga block between knees. Perform 3-3 sec. squeezed maintaining neutral pelvis and rib cage positioning
• Level 2 - Lower lumbar rotation from Chest Lift® stretch with yoga block between knees to keep hips in neutral
Neutral Spine Conditioning Program:
Pelvic Curl™ Strengthening Series
• Level 2 - 4 Pelvic Curls with leg crossed
• Level 3 - 4 Pelvic Curls from tabletop position (hips, knees and ankles at 90 degrees of flexion)
Inward Spiral Strengthening Series
• Level 1 - Heel Taps from partial tabletop
• Level 2 - Heel Taps from tabletop
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