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spine mobility · beginner · mat
Quadruped Rock-Back
spine mobilityhip mobilityshoulder stability
0.0s / 6.5s
Working now
Erector Spinae
15%
Lats
10%
Glutes
10%
Sets
2–3
Reps
10–12
Hold
1–2 sec back
Rest
30 sec
A dynamic, repeated rock — unlike child's pose, the hands stay planted and it doesn't settle into a long hold.