PWB: Thoracolumbar Pain Stabilization Golf Instructor: Month 2 Week 2 (5-7-18)

I am going to change it up this week and you let me know how you feel about this format
Day 1: Do this sequence 2x
- 107) Heels to Butt on Floor Phase 1 VIDEO
  - 8-20 reps slow with a 5 sec pause at the top
- 68) Counter Push Phase 1 VIDEO
  - 30-90sec each leg
Day 2:
- 149.1) Squat Pulses In Short Range VIDEO
  - 30-90sec
- 71.1) Plank With Single Arm Holds High to Low VIDEO
  - Hold on each arm 10 sec, then switch arms
  - Alternate back and forth for 30-90sec
  - A great place to do this is infront of a flight of stairs, if you get to 90sec, go to the next lower stair to make it harder
Day 3: Only do the pressing down into the counter that feels good throughout the day
- Try to spend some time end of the day on your back doing the sequence below…very relaxing
  - 53) Activate the Core Without Pain VIDEO
Day 4: Do this sequence 2x
- 107) Heels to Butt on Floor Phase 1 VIDEO
  - 8-20 reps slow with a 5 sec pause at the top
- 68) Counter Push Phase 1 VIDEO
  - 30-90sec each leg
Day 5: Do this sequence 2x
- 149.1) Squat Pulses In Short Range VIDEO
  - 30-90sec
- 71.1) Plank With Single Arm Holds High to Low VIDEO
  - Hold on each arm 10 sec, then switch arms
  - Alternate back and forth for 30-90sec
  - A great place to do this is infront of a flight of stairs, if you get to 90sec, go to the next lower stair to make it harder
Day 6: Only do the pressing down into the counter that feels good throughout the day
- Try to spend some time end of the day on your back doing the sequence below…very relaxing
  - 53) Activate the Core Without Pain VIDEO
Day 7: Email me with some feedback, specifically give me the number of reps or the times you were able to do each movement