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Protect Your Back 101

Brace Core CEC


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Course Progress
Welcome CEC
Back Breakers CEC
Dr. Rob’s Core/Back Builders CEC
(B) Basic Bird Dog CEC
(B) Bird Dog with Sweeps CEC
(I) Bird Dog with Circles or Squares CEC
(B) Basic Bear CEC
(I) Bear March CEC
(I) Bear Arm Raise CEC
(A) Bear Donkey Kick CEC
(A) Bear Around the World CEC
(A) Bear Bird Dog CEC
(B) Basic Elbow Plank CEC
(I) Plank with Pulses CEC
(I) Plank Donkey Kicks CEC
(I) Plank Shoulder Touches CEC
(A) Plank Around the World CEC
(A) Elbow Plank Lat Rows CEC
(A) Pushup Plank Lat Row CEC
(A) Ball Shoulder Circles CEC
(A) Ball Rollouts CEC
(A) Ab Wheel CEC
(A) Plank Tricep Extension CEC
(A) Plank Up Down CEC
(B) Side Lying Double Leg Raise CEC
(B) Half Side Bridge CEC
(I) Half Side Bridge with Leg Raise CEC
(I) Full Side Bridge/Plank CEC
(A) Full Side Bridge/Plank with Leg Raise CEC
(A) Full Side Bridge/Plank with Lat Rows CEC
(A) Full Side Bridge/Plank with Banded Reverse Flys CEC
(A) Full Side Bridge/Plank with Dumbbell Reverse Flys CEC
(B) Basic Bridge CEC
(A) Bridge Single Leg Up Downs CEC
(A) Bridge From Bench (Hip Thrusters) CEC
Standing Core Progressions CEC
(I) Suitcase Carry CEC
(I) Suitcase Squat CEC
(I) Band Walk out CEC
(A) Over-Head Abdominals CEC
(A) Single Leg Over-Head Abdominals CEC
Dr. Rob’s Flexibility Builder Stretches CEC
1. Seated Glute Figure 4 Stretch CEC
2. Seated Glute Figure 4 Cross Stretch CEC
3. Psoas Stretch CEC
4. QL/Lat Stretch CEC
5. Hamstring Stretch CEC
6. Standing Quad Stretch CEC
7. Cat/Camel Mobilization Stretch CEC
8. Thoracic Chair Extension Mobilization/Stretch CEC
9. Thoracic Rotation Mobilization CEC
Bulging Lumbar Disc CEC
Prone Lumbar Extension Presses CEC
Brace Core CEC
Dying Bug CEC
Dying Bug Wall CEC
Golfer Pick Up CEC
Lunge Pick Up CEC
Squat Pick Up CEC
Deadlift Pick Up CEC
Standing Back Bends CEC
Seated Extensions CEC
Seated Figure 4 Glute Stretch CEC
Standing Psoas Stretch CEC
Hip Extension CEC
Glute Bridge CEC
Half Side Bridge CEC
Kneeling Psoas Stretch CEC
Getting Up Properly CEC
Return to PROTECT YOUR BACK 101 CEC
Protect Your Back 101
Dr. Rob Jones
3120 Mesa Way
Lawrence, KS 66049
Phone: (785) 842-7325
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