W O R K O U T

G U I D E

C A ME R O N R I C K E R B Y
TABLE OF

CONTENTS

Module 1 Workouts Page 03

Module 2 Workouts Page 05

Module 3 Workouts Page 07

Module 4 Workouts Page 09

Module 5 Workouts Page 11

Workout Guide | Page 2

MODULE 1 WORKOUTS AND STRETCHES

MODULE 1: WORKOUT 1
Equipment needed: Mat (optional)

2-3 rounds of:

30
1. CONTROLLED LYING PELVIC TILTS REPS

2. SCAPULAR CARS 10-20

ON EACH SHOULDER REPS

30 REPS
3. GLUTE POPS PER SIDE

30
4. CONTROLLED, DIAPHRAGMATIC BREATH BREATHS

MODULE 1: Workout 2
Equipment needed: Mat (optional) chair or bench

2-3 rounds of:

1. CONTROLLED LYING PELVIC TILTS) 20

(3 SECOND HOLD IN EACH DIRECTION REPS

2. GLUTE BRIDGE 10-20

(3-5 SEC HOLD AT THE TOP) REPS

3. CHEST & DIAPHRAGMATIC BREATHS 10

(3 SEC HOLD AFTER INHALE & EXHALE) BREATHS

4. SCAPULAR RETRACTIONS - 2 SECOND 5-10 REPS

HOLD IN THE BACK AND DOWN POSITION. SLOW

* If you are struggling, post a video to the community to get feedback.

Workout Guide | Page 3

MODULE 1 WORKOUTS AND STRETCHES

MODULE 1: WORKOUT 3
Equipment needed: Mat (optional) yoga block or book

2-3 rounds of:

30
1. CONTROLLED LYING PELVIC TILTS REPS

2. SCAPULAR CARS 15
(2 SEC HOLD BACK & DOWN REPS

3. SUPINE HIP SWITCH 30 REPS

ALT

4. HIP HIKES 10 REPS

SIDE

5. CORE BRACING- LYING ON BACK 6

(10 SEC HOLD) REPS

MODULE 1: Workout 4
Equipment needed: Mat (optional)

2-3 rounds of:

1. CONTROLLED LYING PELVIC TILTS 20

5 SECOND HOLD REPS

2. ROLLING BRIDGE 5
(5 SEC HOLD AT THE TOP) REPS

3. GLUTE BRIDGE 10
(3 SEC HOLD AT THE TOP) REPS

4. SUPINE HIP SWITCH 20 REPS

(3 SEC PAUSE EACH SIDE) SLOW

5. SCAPULAR RETRACTIONS - 2 SECOND 15

HOLD IN THE BACK AND DOWN POSITION. REPS

* If you are struggling, post a video to the community to get feedback.

Workout Guide | Page 4

MODULE 1 WORKOUTS AND STRETCHES

MODULE 1: WORKOUT 5
Equipment needed: Mat (optional) chair or bench

3-4 rounds of:

1. CHEST & DIAPHRAGMATIC BREATHS 10

(3 SEC HOLD AFTER INHALE & EXHALE) BREATHS

2. LYING PELVIC TILTS 20

(3 SECOND HOLD EACH DIRECTION) REPS

3. HIP HIKES 10 REPS

SIDE

4. ROLLING BRIDGE 5
(5 SEC HOLD AT THE TOP) REPS

5. GLUTE BRIDGE 5
(5 SEC HOLD AT THE TOP) REPS

6. SCAPULAR DEPRESSION 10 REPS

(2 SEC HOLD AT THE TOP) SLOW

MODULE 1: Workout 6
Equipment needed: Mat (optional)

2-3 rounds of:

1. DIAPHRAGMATIC BREATHS FAST, 20
DEEP INHALES, FORCEFUL EXHALES REPS

40 REPS
2. GLUTE POPS
ALT

30
3. SUPINE HIP SWITCH
REPS

4. SCAPULAR CARS 15
(5 SEC HOLD IN DOWN & BACK POSITION) REPS

5. CORE BRACING- LYING ON BACK 6

(10 SEC HOLD) REPS

Workout Guide | Page 5

MODULE 1 WORKOUTS AND STRETCHES

MODULE 1: WORKOUT 7
Equipment needed: Mat (optional) chair or bench

3-4 rounds of:

90-120
1. CHEST AND DIAPHRAGMATIC BREATHS SEC

2. SUPINE HIP SWITCH 20

(3 SECOND HOLD EACH DIRECTION) REPS

3. HIP HIKES 10 REPS

SIDE

10
4. ROLLING BRIDGE
REPS

5. GLUTE BRIDGE 10
(3 SEC HOLD AT THE TOP) REPS

6. SCAPULAR DEPRESSION 10 REPS

(2 SEC HOLD AT THE TOP) SLOW

MODULE 1: Stretches
Try not to get too caught up focusing on these stretches. Improving your movement and
strength is far more important that focusing on these stretches. Stretching provides a
temporary increase in your range of motion. It is the strengthening and movement practice
that will ultimately improve your flexibility and mobility.

Equipment needed: Mat (optional)

1. HIP FLEXOR 90-120 SEC

(FOCUS ON CONTROLLED BREATHING ) SIDE

2. QL STRETCH -WITH EACH EXHALE, 90-120 SEC

INCH YOUR CHEST CLOSER TO YOUR KNEE SIDE

10 REPS+
4. MCKENZIE PRESS-UP 30 SEC HOLD

* If you are struggling, post a video to the community to get feedback.

Workout Guide | Page 6

 MODULE 1 WORKOUTS AND STRETCHES

READY TO TRANSFORM YOUR BACK

HEALTH?
Dive deeper with our full Back to Life course!

Unlock the rest of your back care journey with a

special offer!

READY FOR MORE?

Simply click here and use code B2L40 to unlock your
discount!

JOIN NOW

Workout Guide | Page 6