"Back" in action

New commitment for the show...   Weekly.  I need it, and it's the right thing to do.  Please note that 26:45 - 38:08 is all about back pain and PT you can do at home to make it better, sorry you are going through that Jamie!  Workout below

Loosen quads with foam roller, theragun, or couch stretch.
Loosen back with lacrosse ball
Begin vacuums (15-30 reps)
Deadbugs (on back, 20 reps each side/alternation)
Planks (front, R side, L side, front.  Hold for 10 - 30 seconds as your fitness permits)
Bird Dogs**  (20 reps each alternation)
Clamshells (wrap a band around your knees, lie on your side, bend your legs a bit tucking your knees up a little bit towards your chest, keeping legs at 45* angle.  20-30 reps on left side, roll over, 20-30 reps on R side)


**if after a few days of doing this you feel as though your back is tight, drop the bird dogs.