Dean Pohlman

Use this workout to address the root causes of SI joint and solve that issue for good! This focuses on strengthening your abs, core, hips, and stretching the muscles surrounding your SI joint / lower spine.

Here’s a flow focused on recovery for your shoulders, but that doesn’t mean we’re going to avoid the rest of your body. Work into your hips, get your core and spine moving, and get some endurance work with a Warrior 2 sequence near the end of this workout. Great for the day after a shoulder -focused workout (swimming, arm balances, pull-ups, resistance training, etc) when you want some relief for your shoulders but want to move the rest of your body, too. You’ll need 2 blocks and a strap for this one. Enjoy!

This workout focuses on hip mobility and spine mobility. This is fantastic for athletes who use twisting motions such as swings, change of direction or turning, as well as people who spend too much time sitting or being inactive. This workout improves mobility in the spine, hips, and shoulders, and also improves core strength, hip strength, and lower-body endurance. You’ll need a block for this one.

Learn the basic exercises for strengthening your spine if you have flexion-based Back Pain or stiffness. Flexion-based means that rounding (forward folds) your back feels fine, but arching (back bending) your back feels uncomfortable or painful.

The goal of a proper warm-up for squats (in particular weighted back squats) is to make sure your body is completely prepared for the extra weight you’re about to put on your back. We do this by (1) opening the hips, (2) activating the muscles of the hips, legs, and core, (3) working into your ankles, and lastly (4) opening your chest and prepping your body with proper posture. This is a quick routine, and even though it might be longer than what you’re used to for a squat routine, you’re going to get so much more out of your squats as a result! Try it out, and see the difference.