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WELCOME TCOM MOVER!
The “Low Back Resilience 7 Drips” was built for
the weekend warrior who gets after it at work, at
the gym and at life and is looking for a little extra
support to strengthen and build confidence in
the low back.
This program includes 7 ”drips” or templates to
apply to your life with one common goal in mind,
building resiliency in the low back. Each drip has
suggested reasons you would use it and
shouldn’t take you longer than 30 minutes to
complete. Click the underlined exercises to
access a corresponding demo video
WHATS INSIDE
WHERE TO FIND US
THE 7 DRIPS
DRIP 1: FLARE UP FOLLOW UP
DRIP 2: OVERHEAD PRIMER
DRIP 3: HIP STRENGTH
DRIP 4: SPINE CONTROL
DRIP 5: HINGE FOCUS
DRIP 6: EXPLOSIVE MOVEMENTS
DRIP 7:MOVE YOUR HIPS
ADDITIONAL SUPPORT
WHAT NEXT?
WHERE TO FIND US
@thecenterofmvmt
WEBSITE
www.thecenterofmvmt.com
EMAIL
info@thecenterofmvmt.com
EXPLAINING THE 7 DRIPS
1
FLARE UP FOLLOW UP
•great for when you feel that old injury creep back in, for
when your back feels vulnerable after a heavy lift or for
when you seize up after sitting for a while.
2
3
OVERHEAD PRIMER
•great for an upper body day, if your back feels vulnerable
during overhead movements, if you just crushed out 8 hrs
straight on your keyboard.
HIP STRENGTH
•great for before leg day, before a run or if your back feels like
it locks up when you are on your feet all day.
4
5
SPINAL CONTROL
•great to start the day off, or to do before a workout, & to
get the core synced up!
HINGE FOCUS
•great if your hamstrings are tight, if your back feels like it
locks up after deadlifts, or if you just want to wake up the
posterior chain.
6
7
EXPLOSIVE MOVEMENTS
•great to challenge the back when you aren’t in pain, to
spark the nervous system & build the fast twitch muscles
up that support your frame.
MOVE YOUR HIPS
•great for before leg day, after you’ve been sitting all day or
simply if your hips and back are feeling stiff.
1
FLARE UP FOLLOW UP
•great for when you feel that old injury creep back in, for
when your back feels vulnerable after a heavy lift or for
when you seize up after sitting for a while.
3 ROUNDS OF THE FOLLOWING:
LEGS ON THE WALL BREATHE/BRACE
10 breath cycles
PRONE PRESS UPS
10-15 repetitions
BANDED CAT/COW
5 full cat, full cow
FOOT ON WALL SINGLE LEG HINGE
8 repetitions / side
BOX SQUAT
6 repetitions
(if it feels good)
2
OVERHEAD PRIMER
•great for an upper body day, if your back feels vulnerable
during overhead movements, if you just crushed out 8 hrs
straight on your keyboard.
3 ROUNDS OF THE FOLLOWING:
THORACIC CARS
Each direction 4-6 times
INVERTED SCAPULAR RETRACTION
10-15 repetitions
BANDED DEADBUG
8 repetitions / side
SEATED WALL SLIDES
8-10 repetitions
OH KB MARCH
10-15 total repetitions
3
HIP STRENGTH
•great for before leg day, before a run or if your back feels like
it locks up when you are on your feet all day.
3 ROUNDS OF THE FOLLOWING:
HIP FLEXOR LIFT OFFS
6 repetitions / leg
HIP FLEXOR LIFT OFF ROTATIONS
6 repetitions / leg
90/90 LIFT OFFS
6 repetitions / leg
SUPPORTED HIP AIRPLANES
6 repetitions / leg
WOODPECKER ROTATION
6 repetitions / leg
4
SPINAL CONTROL
•great to start the day off, or to do before a workout, & to
get the core synced up!
3 ROUNDS OF THE FOLLOWING:
BANDED DEADBUG
8 repetitions / side
BANDED CAT/COW
5 full cat, full cow
PALOV PRESS
8 repetitions / side
FRONT RACKED KB CARRY
10-15 steps total
OH KB MARCH
10-15 repetitions
5
HINGE FOCUS
•great if your hamstrings are tight, if your back feels like it
locks up after deadlifts, or if you just want to wake up the
posterior chain.
3 ROUNDS OF THE FOLLOWING:
SCIATIC NERVE FLOSS
5 counter clockwise circles
5 clockwise circles / leg
HINGE AWAY FROM SUPPORT
10 repetitions
HINGE TO WALL
10 repetitions
FOOT ON WALL SINGLE LEG HINGE
10 repetitions / side
KICK STAND RDL
10 repetitions / side
6
EXPLOSIVE MOVEMENTS
•great to challenge the back when you aren’t in pain, to
spark the nervous system & build the fast twitch muscles
up that support your frame.
3 ROUNDS OF THE FOLLOWING:
CONDITIONING (BIKE/ROW/RUN/SKI)
6 cycles of
15 on / 15 off
GORILLA ROWS
12 total repetitions
MED BALL SLAMS
10-15 repetitions
ROTATIONAL SLAMS
6-8 repetitions/ side
KB SWINGS
12 repetitions
7
MOVE YOUR HIPS
•great for before leg day, after you’ve been sitting all day or
simply if your hips and back are feeling stiff.
3 ROUNDS OF THE FOLLOWING:
90/90 PASSIVE STRETCH
2 min stretch / side
BEAR SIT OPENER
30 sec hold upwards
30 sec hold downward
COSSACK SQUAT
8-12 repetitions/side
90/90 TRANSITIONS
6 repetitions total (R +L)
1/2 KNEELING HIP CARS
6 repetitions / side
ADDITIONAL SUPPORT!
Feeling overwhelmed? We are determined to give you the
best experience possible, if you are looking for additional
support or more custom options to help you navigate your
current situation, apply here to work 1 on 1 with me.
WORK WITH US!
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Comprehensive Low Back
Resilience programs are coming
soon! Be the first to know by joining
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SIGN UP HERE!