Low Back Pain? Part 3

if you have not done so already- you can read Part 1  here and Part 2  here.

As we look forward to step 3 of each progression of The Trifecta, you should be feeling a noticeable improvement from the last 2 weeks (if you’ve been working through the first 2 steps).

Quick pointers:

  • Aim at performing your hold for 20 seconds per session (can be broken into multiple sets).
  • Aim for perfection of movement-not difficulty of movement (this will make more sense as I release the more advanced steps).
  • Train frequently to stay mobile- these sessions should be energizing, not exhausting.
  • Keep the poses “strength led”- don’t force anything!

Bridge Progression: 

Step 3- Head Bridge

Set up as you did for Step 1 but now with your hands alongside your head, palms flat on the floor. Push your hips as high as possible, lifting the body off the floor. Push through your palms, but keep your head in contact with the floor (for now). 
Set up as you did for Step 1 but now with your hands alongside your head, palms flat on the floor. Push your hips as high as possible, lifting the body off the floor. Push through your palms, but keep your head in contact with the floor (for now). 

L-Hold Progression: 

Step 3- N-Hold 

We will now be working directly off the floor now (rather than any elevated support structure) and this will require a great deal more effort from your torso (and core). Keep your ankles and knees together throughout this hold. Placing the palms flat would make this even more of a challenge.
We will now be working directly off the floor now (rather than any elevated support structure) and this will require a great deal more effort from your torso (and core). Keep your ankles and knees together throughout this hold. Placing the palms flat would make this even more of a challenge.

Twist Progression: 

Step 3- The Half Twist 

Set up is identical to Step 2 but now you are going to reach you front arm down your shin and lay your hand against your foot.
Set up is identical to Step 2 but now you are going to reach you front arm down your shin and lay your hand against your foot.
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