Posted: October 10, 2017 in Uncategorized


Does this posture look ridiculous? Most of us would look at this and think man that looks awful, but the reality is we are all guilty of this. In fact we spend much of our day like this. Then we wake up in the morning and say I can’t wait to workout today. TIMEOUT… It is ridiculous to think that we spend 60% of our day like this and we are going to spend 3% of the day in the gym training hard, can you say low back injury. The fact is you need to have a plan with how you are going to address your postural deficiencies. Lucky for you  my goal is to build elements of corrective exercise and prehabilitation movements into our daily program. Fact is we all want to look and perform better. Enter the peanut, no not the kind you eat. The peanut we will be using is to mobilize the lumbar spine. Many people think well if my low back is sore then I will stretch it. The problem is there isn’t nearly as much rotation of the lumbar spine as you think. The lumbar spine is actually a stable segment were as the hips and thoracic spine are mobile and allow us to rotate. So we are going to learn how to use the peanut to mobilize and break up that messed up lumbar spine. Give the video below a quick view to see how the exercise is done. Today will be a fun experience getting to know the peanut. On a side note, look at investing in a standing desk and spending as little time sitting as possible during the day.

Peanut mobilization video 

Warm Up D + peanut lumbar spine x 10 (or as needed)


  • Deadlift x 3
    • EMOM 10 min
      • min 1-3 build to 60%+
      • min 4-6 build to 80%+
      • min 7-10 build to 90%+


  • 5 min AMRAP
    • 10 Box Jumps
    • 20 KB Swings
      • Rest 1 min
  • 5 min AMRAP
    • 10 KB Push Press
    • 20 MB Slams
      • Rest 1 min
  • 10 sprints
    • Sprint from light pole to light pole
    • rest on the walk back


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