PROTECT YOUR BACK 101

Protect Your Back 101 explains and demonstrates how the spine functions when it is healthy and moving properly, exactly which movements and exercises will break it down and lead to injury, which movements cause which symptoms, how to recognize the type of back pain and injury you have and how to correct your pain and function with the PROPER types of exercises and daily movements.

Protect Your Back 101 includes over 50 video exercises where Dr. Jones guides you through the safest movements, and he teaches you to avoid the most common movements and exercises that will undoubtedly cause a lower back injury. Dr. Jones also provides a list of exercises that he calls Back Breakers, so you know which exercises to avoid at all costs and gives you dozens of video alternatives to SAFELY work your core and build good, sound spinal health.

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Course Content

Exercises Status
1

Welcome

2

Back Breakers

3

Dr. Rob’s Core/Back Builders

4

(B) Basic Bird Dog

5

(B) Bird Dog with Sweeps

6

(I) Bird Dog with Circles or Squares

7

(B) Basic Bear

8

(I) Bear March

9

(I) Bear Arm Raise

10

(A) Bear Donkey Kick

11

(A) Bear Around the World

12

(A) Bear Bird Dog

13

(B) Basic Elbow Plank

14

(I) Plank with Pulses

15

(I) Plank Donkey Kicks

16

(I) Plank Shoulder Touches

17

(A) Plank Around the World

18

(A) Elbow Plank Lat Rows

19

(A) Pushup Plank Lat Row

20

(A) Ball Shoulder Circles

21

(A) Ball Rollouts

22

(A) Ab Wheel

23

(A) Plank Tricep Extension

24

(A) Plank Up Down

25

(B) Side Lying Double Leg Raise

26

(B) Half Side Bridge

27

(I) Half Side Bridge with Leg Raise

28

(I) Full Side Bridge/Plank

29

(A) Full Side Bridge/Plank with Leg Raise

30

(A) Full Side Bridge/Plank with Lat Rows

31

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

32

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

33

(B) Basic Bridge

34

(A) Bridge Single Leg Up Downs

35

(A) Bridge From Bench (Hip Thrusters)

36

Standing Core Progressions

37

(I) Suitcase Carry

38

(I) Suitcase Squat

39

(I) Band Walk out

40

(A) Over-Head Abdominals

41

(A) Single Leg Over-Head Abdominals

42

Dr. Rob’s Flexibility Builder Stretches

43

1. Seated Glute Figure 4 Stretch

44

2. Seated Glute Figure 4 Cross Stretch

45

3. Psoas Stretch

46

4. QL/Lat Stretch

47

5. Hamstring Stretch

48

6. Standing Quad Stretch

49

7. Cat/Camel Mobilization Stretch

50

8. Thoracic Chair Extension Mobilization/Stretch

51

9. Thoracic Rotation Mobilization

52

Bulging Lumbar Disc

53

Prone Lumbar Extension Presses

54

Brace Core

55

Dying Bug

56

Dying Bug Wall

57

Golfer Pick Up

58

Lunge Pick Up

59

Squat Pick Up

60

Deadlift Pick Up

61

Standing Back Bends

62

Seated Extensions

63

Seated Figure 4 Glute Stretch

64

Standing Psoas Stretch

65

Hip Extension

66

Glute Bridge

67

Half Side Bridge

68

Kneeling Psoas Stretch

69

Getting Up Properly