Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Bulletproof your Spine for sports with his simple progression in 6 moves.

22 Oct 2024 · 1 min

Watch on YouTube

1:14

In this instructional video, the presenter outlines a six‑exercise progression designed to "bulletproof" the spine for athletes and active individuals. The routine starts with a Y‑raise to activate the lower traps and improve shoulder‑blade posture, followed by single‑leg glute kickbacks that challenge hip stability while balancing on one leg. Bird dogs are introduced to create cross‑sectional core stabilization. The sequence continues with quadratic thoracic rotations, a mobility drill that opens the chest and mid‑back. Hip C.A.R.S. is presented as a dynamic hip mobility exercise linked to lower‑back health, emphasizing that hip dysfunction often contributes to back pain. Finally, the hip airplane—a challenging unilateral hip control movement—is offered as an advanced progression, with the recommendation to master earlier, simpler variations first. Throughout, the speaker stresses slow, controlled execution to maximize spinal stability and advises viewers to focus on proper form rather than aesthetic appearance.

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If you play sports or you're active, one of the most important things is bulletproofing your spine. That means from your shoulders all the way down to your hips. We're going to start with a Y raise and activate those muscles around the shoulder blade, lower traps, take pressure off your upper traps and kind of fix your posture. Then single leg glute kickbacks. Most people don't do these, but you're balancing on one hip and then flexing the glute in the back. Then bird dogs, we're kind of putting the two together and you get a cross-sectional stabilization from your core. Please pay close attention and don't just look at my massive glutes and know I didn't get them from doing that exercise. Real exercises. Quadratic thoracic rotations. It sounds like a dinosaur, but really what it does is it opens up your chest and your middle back. Then hip C.A.R.S. Hips are one of the most dynamic and important things for playing sports, and it's connected directly to your lower back. So if you have lower back pain, you probably have hip issues. Last but not least, the hip airplane. This is one of the most difficult exercises I could throw at you. I just honestly put it in here because it does work really, really well, but I wanted something to look really, really cool on the thumbnail that you could like work your way up to. So start with the lower progressions if you master those, and then do the hip airplane. And again, you want to go slow and stable to create the most stability through your spine.