PROTECT YOUR BACK 101

Hello! By reading Protect Your Back 101 you have made the healthy decision to take care of your back. Protect Your Back 101 provides general information and discussion about medicine, health, exercise, and related subjects. The words and other content in Protect Your Back 101 are not intended and should not be construed as medical advice.

Protect Your Back 101 is not meant to be used, nor should it be used, to diagnose or treat any medical condition. Dr. Rob Jones is not engaged in rendering professional advice or services to the individual reader. The ideas, procedures, and suggestions contained within Protect Your Back 101 are not intended as a substitute for consulting with your physician.

For diagnosis or treatment of any medical problem, consult your own physician. Dr. Rob Jones is not responsible for any specific health needs that may require medical supervision and is not liable for any damages or negative consequences from any treatment, action, application or preparation. References found within Protect Your Back 101 are provided for informational purposes only and do not constitute an endorsement of such references. No warranties or guarantees are expressed or implied in the content of Protect Your Back 101. Dr. Rob Jones shall not be liable for physical, psychological, emotional, financial, or commercial damages, including, but not limited to, special, incidental, consequential or other damages.

Course Content

Exercises Status
1

Back Breakers

2

Dr. Rob’s Core/Back Builders

3

(B) Basic Bird Dog

4

(B) Bird Dog with Sweeps

5

(I) Bird Dog with Circles or Squares

6

(B) Basic Bear

7

(I) Bear March

8

(I) Bear Arm Raise

9

(A) Bear Donkey Kick

10

(A) Bear Around the World

11

(A) Bear Bird Dog

12

(B) Basic Elbow Plank

13

(I) Plank with Pulses

14

(I) Plank Donkey Kicks

15

(I) Plank Shoulder Touches

16

(A) Plank Around the World

17

(A) Elbow Plank Lat Rows

18

(A) Pushup Plank Lat Row

19

(A) Ball Shoulder Circles

20

(A) Ball Rollouts

21

(A) Ab Wheel

22

(A) Plank Tricep Extension

23

(A) Plank Up Down

24

(B) Side Lying Double Leg Raise

25

(B) Half Side Bridge

26

(I) Half Side Bridge with Leg Raise

27

(I) Full Side Bridge/Plank

28

(A) Full Side Bridge/Plank with Leg Raise

29

(A) Full Side Bridge/Plank with Lat Rows

30

(A) Full Side Bridge/Plank with Banded Reverse Flys

31

(A) Full Side Bridge/Plank with Dumbbell Reverse Flys

32

(B) Basic Bridge

33

(A) Bridge Single Leg Up Downs

34

(A) Bridge From Bench (Hip Thrusters)

35

Standing Core Progressions

36

(I) Suitcase Carry

37

(I) Suitcase Squat

38

(I) Band Walk out

39

(A) Over-Head Abdominals

40

(A) Single Leg Over-Head Abdominals

41

Dr. Rob’s Flexibility Builder Stretches

42

1. Seated Glute Figure 4 Stretch

43

2. Seated Glute Figure 4 Cross Stretch

44

3. Psoas Stretch

45

4. QL/Lat Stretch

46

5. Hamstring Stretch

47

6. Standing Quad Stretch

48

7. Cat/Camel Mobilization Stretch

49

8. Thoracic Chair Extension Mobilization/Stretch

50

9. Thoracic Rotation Mobilization

51

Bulging Lumbar Disc

52

Prone Lumbar Extension Presses

53

Brace Core

54

Dying Bug

55

Dying Bug Wall

56

Golfer Pick Up

57

Lunge Pick Up

58

Squat Pick Up

59

Deadlift Pick Up

60

Standing Back Bends

61

Seated Extensions

62

Seated Figure 4 Glute Stretch

63

Standing Psoas Stretch

64

Hip Extension

65

Glute Bridge

66

Half Side Bridge

67

Kneeling Psoas Stretch

68

Getting Up Properly