2025-03-28 23:49:20 +10:30
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# Flexy Series: Spine Flexibility
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Source: https://movementbydavid.com/spinal-ebook/
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## Warmup
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2025-04-03 00:24:51 +10:30
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[Demo video](https://www.youtube.com/watch?v=kou1cDHJfOU)
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2025-03-28 23:49:20 +10:30
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| Exercise | Sets | Reps |
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| :------------- | :--- | :------------------- |
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| Cherry pickers | 1 | 30 |
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| Hipsters | 1 | 10 in each direction |
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## Week 1
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :--------------------------------------------------------------------- | :--- | :------------ |
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| [Cat Cow](https://www.youtube.com/shorts/KB12DLp7Zzg) | 2 | 10 |
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| [Seated Active Twist Hold](https://www.youtube.com/shorts/1klRhyZgfR8) | 2 | 30 sec |
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| [Lat Stretch](https://www.youtube.com/shorts/aEsDSFGQuiQ) | 2 | 30 sec |
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| [Seated Pike](https://www.youtube.com/shorts/4cTUAGcaEME) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Lateral Stretch](https://www.youtube.com/shorts/oaJW9YfvlJU) | 2 | 30 sec |
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| [Side Plank Lifts](https://www.youtube.com/shorts/TIqjzdNxJnE) | 2 | 10 |
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| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec |
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| [Seal Pose](https://www.youtube.com/shorts/zYu-tkxbl-4) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :--------------------------------------------------------------------- | :--- | :------------ |
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| [Cat Cow](https://www.youtube.com/shorts/KB12DLp7Zzg) | 2 | 10 |
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| [Seated Active Twist Hold](https://www.youtube.com/shorts/1klRhyZgfR8) | 2 | 30 sec |
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| [Lat Stretch](https://www.youtube.com/shorts/aEsDSFGQuiQ) | 2 | 30 sec |
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| [Seated Pike](https://www.youtube.com/shorts/4cTUAGcaEME) | 2 | 30 sec |
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## Week 2
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Lateral Stretch](https://www.youtube.com/shorts/oaJW9YfvlJU) | 2 | 30 sec |
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| [Side Plank Lifts](https://www.youtube.com/shorts/TIqjzdNxJnE) | 2 | 10 |
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| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec |
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| [Seal Pose](https://www.youtube.com/shorts/zYu-tkxbl-4) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :---------------------------------------------------------------------- | :--- | :------------ |
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| [Wall Angels](https://www.youtube.com/shorts/wqvJK7xB49g) | 2 | 10 |
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| [Roll Down](https://www.youtube.com/shorts/9oqEoV6fom8) | 2 | 10 |
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| [Wall Extension](https://www.youtube.com/shorts/fbTNo8t8S6U) | 2 | 30 sec |
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| [Seated Passive Twist Hold](https://www.youtube.com/shorts/WUJbKynKw58) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Cobra Push-ups](https://www.youtube.com/shorts/NeAWTP5DM10) | 2 | 10 |
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| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 2 | 10 |
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| [Lunging Side Bend](https://www.youtube.com/shorts/ilEpT3LUcec) | 2 | 10 each Side |
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| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec |
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## Week 3
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :---------------------------------------------------------------------- | :--- | :------------ |
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| [Wall Angels](https://www.youtube.com/shorts/wqvJK7xB49g) | 2 | 10 |
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| [Roll Down](https://www.youtube.com/shorts/9oqEoV6fom8) | 2 | 10 |
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| [Wall Extension](https://www.youtube.com/shorts/fbTNo8t8S6U) | 2 | 30 sec |
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| [Seated Passive Twist Hold](https://www.youtube.com/shorts/WUJbKynKw58) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :------------------------------------------------------------------- | :--- | :------------ |
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| [Cobra Push-ups](https://www.youtube.com/shorts/NeAWTP5DM10) | 2 | 10 |
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| [Spine Stretch](https://www.youtube.com/shorts/AV8Wmb2S83o) | 2 | 10 |
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| [Lunging Side Bend](https://www.youtube.com/shorts/ilEpT3LUcec) | 2 | 10 each side |
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| [Thread the Needle Hold](https://www.youtube.com/shorts/wdg1NWIUTUA) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :----------------------------------------------------------------- | :--- | :------------ |
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| [Basic Back Extension](https://www.youtube.com/shorts/PQOjP7AG2lo) | 2 | 10 |
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| [Hollow Hold](https://www.youtube.com/shorts/J7xL8BTUyQQ) | 2 | 30 sec |
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| [Cat](https://www.youtube.com/shorts/cW1LHktgY28) | 2 | 30 sec |
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| [Cow](https://www.youtube.com/shorts/xs6CzasvPlA) | 2 | 30 sec |
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## Week 4
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### Day 1
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| Exercise | Sets | Reps/Duration |
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| :--------------------------------------------------------------------------------- | :--- | :------------ |
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| [Seated Roll Downs](https://www.youtube.com/shorts/MDGKhCIB6pw) | 2 | 10 each side |
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| [Wall Backbend Walkdown](https://www.youtube.com/shorts/XhJZYOWzbf8?feature=share) | 2 | 10 |
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| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 15 |
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| [Bridge Hold](https://www.youtube.com/shorts/tIEPV9-U6RY) | 2 | 30 sec |
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### Day 2
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| Exercise | Sets | Reps/Duration |
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| :----------------------------------------------------------------- | :--- | :------------ |
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| [Basic Back Extension](https://www.youtube.com/shorts/PQOjP7AG2lo) | 2 | 10 |
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| [Hollow Hold](https://www.youtube.com/shorts/J7xL8BTUyQQ) | 2 | 30 sec |
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| [Cat](https://www.youtube.com/shorts/cW1LHktgY28) | 2 | 30 sec |
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| [Cow](https://www.youtube.com/shorts/xs6CzasvPlA) | 2 | 30 sec |
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### Day 3
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| Exercise | Sets | Reps/Duration |
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| :--------------------------------------------------------------------------------- | :--- | :------------ |
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| [Seated Roll Downs](https://www.youtube.com/shorts/MDGKhCIB6pw) | 2 | 10 each side |
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| [Wall Backbend Walkdown](https://www.youtube.com/shorts/XhJZYOWzbf8?feature=share) | 2 | 10 |
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| [Double Elephant](https://www.youtube.com/shorts/o0nPza_TKjg) | 2 | 15 |
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| [Bridge Hold](https://www.youtube.com/shorts/tIEPV9-U6RY) | 2 | 30 sec |
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