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12 Week Spine Mobility Upgrade
Course Introduction
Your Spine and Why You Need this course (2:46)
What is your Spine Designed to Do? (1:09)
Why You Should Train Your Spine Specifically (3:52)
Appendix 1: Self Assessment & Course PDF
CARs Self Assessments (6:25)
Appendix 2: PAILs & RAILs
Law of Irradiation (4:55)
How we use Irradiation (4:02)
What are PAILs & RAILs (3:44)
Appendix 3: Spinal CARs Variations
Videos (4:39)
Week 1:
Day 1: Kinstretch Spine 1 (45:33)
Day 2: CARs & Practice
Day 3: Mobility Snack (12:18)
Day 4: CARs & Practice
Day 5: Mobility Snack (15:17)
Day 6 & 7: General Spinal Movement
Week 2
Day 1: Kinstretch Spine 1 (45:33)
Day 2: CARs & Practice
Day 3: Mobility Snack (12:18)
Day 4: CARs & Practice
Day 5: Mobility Snack (15:17)
Day 6 & 7: General Spinal Movement
Week 3
Day 1: Kinstretch Spine 1 (45:33)
Day 2: CARs & Practice
Day 3: Mobility Snack (12:18)
Day 4: CARs & Practice
Day 5: Mobility Snack (15:17)
Day 6 & 7: General Spinal Movement
Week 4
Day 1: Kinstretch Spine 2 (55:35)
Day 2: Spinal Inputs
Day 3: Mobility Snack (15:53)
Day 4: Spinal Inputs
Day 5: Spine & Scap Connection (44:07)
Day 6 & 7: Spinal Inputs
Week 5
Day 1: Kinstretch Spine 2 (55:35)
Day 2: Spinal Inputs
Day 3: Mobility Snack (15:53)
Day 4: Spinal Inputs
Day 5: Spine & Scap Connection (44:07)
Day 6 & 7: Spinal Inputs
Week 6
Day 1: Kinstretch Spine 2 (55:35)
Day 2: Spinal Inputs
Day 3: Mobility Snack (15:53)
Day 4: Spinal Inputs
Day 5: Kinstretch Spine & Scap Connection (44:07)
Day 6 & 7: Spinal Inputs
Week 7
Day 1: KInstretch (63:09)
Day 2: Spinal Inputs
Day 3: Mobility Snack (14:29)
Day 4: Spinal Inputs
Day 5: Kinstretch Spine & Scap 2 (51:32)
Day 6 & 7: Spinal Inputs
Week 8
Day 1: KInstretch (63:09)
Day 2: Spinal Inputs
Day 3: Mobility Snack (14:29)
Day 4: Spinal Inputs
Day 5: Kinstretch Spine & Scap 2 (51:32)
Day 6 & 7: Spinal Inputs
Week 9
Day 1: KInstretch (63:09)
Day 2: Spinal Inputs
Day 3: Mobility Snack (14:29)
Day 4: Spinal Inputs
Day 5: Kinstretch Spine & Scap 2 (51:32)
Day 6 & 7: Spinal Inputs
Week 10
Day 1: Routine 1 (7:17)
Day 2: Snack (9:56)
Day 3: Routine 2 (3:39)
Day 4: Snack (8:40)
Day 5: Routine 3 (4:42)
Week 11
Day 1: Routine 1 (7:17)
Day 2: Snack (9:56)
Day 3: Routine 2 (3:39)
Day 4: Snack (8:40)
Day 5: Routine 3 (4:42)
Week 12
Day 1: Routine 1 (7:17)
Day 2: Snack (9:56)
Day 3: Routine 2 (3:39)
Day 4: Snack (8:40)
Day 5: Routine 3 (4:42)
Day 6 & 7: Spinal Inputs
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