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Exercise - Seated Spinal Flexion PAILs & RAILs
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - Prone Spinal Extension with Shoulder flexion PAILs & RAILs
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Passive - 1 set 2 minutes passive stretching to begin
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# of PAILs & RAILs - 3 to 5 sets of active work (15-30sec intervals of PAILs & RAILs)
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Resistance - PAILs & RAILs should be working in 60-90% of MAX effort
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Rest - take as little as needed to keep going
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Exercise - Basic Jefferson Curls (super set with Seated Roll downs)
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# of Sets - 3 sets
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# of Reps - 10 reps
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Resistance - use a load that creates a perceived effort of 8 out 10 on the first set.
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Rest - take as little as needed to keep going onto roll downs
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Exercise - Seated Roll Downs( super set with Basic Jefferson Curls)
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# of Sets - 3 sets
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# of Reps / Time under tension - 90sec minutes time under tension.
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Resistance - use a load that helps create a 8 out of 10 level of perceived effort.
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Rest - take 1 min rest before moving onto next round of Jefferson Curls.
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Exercise - Hinge Point using Tennis Balls
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# of Sets - Choose 10 spots ( start from the lower back and work your way up)
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# of Reps / Time under tension - 2 minute per spot
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Resistance - just gravity
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Rest - take as little as needed to keep going
