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Neck

With accessories:

0

Without accessories:

1
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Shoulders - Trapezius

With accessories:

5

Without accessories:

7
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Lower Back - Sacrolliac

With accessories:

2

Without accessories:

10
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Shoulders - Trapezius Low

With accessories:

5

Without accessories:

7
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Shoulders - Deltoids

With accessories:

5

Without accessories:

7
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Shoulders - Rhomboids

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5

Without accessories:

7
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Lower Back - Lumbar

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2

Without accessories:

10
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Bridge Marching

Difficulty What is this good for: Strengthening the pectoral muscles
Accesories:
None

Steps

  1. Lay on Trigger Point Rocker
  2. Bend both knees and keep the feet planted on the ground
  3. Push primarily through the heels
  4. Engage abdominal muscles and glute muscles
  5. Lift bottom up from the ground, and march while hips are elevated; Make sure the hips stay aligned.
  6. Hold each side for 3 seconds
  7. Slowly lower bottom down to the ground
  8. Repeat 8-12 repetitions each side for 3-4 sets
  9. To increase the intensity: Increase hold time, Increase set/reps, Hold a weight over the hips

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