Trigger Point Release lower back - RIGHT VIEW
Exercise configuration details
Exercise Steps
Step 1: Lie on back, knees bent
ID: STEP_1
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 2.5%
Step 2: Raise hips up
ID: STEP_2
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 5.0%
Step 3: Lie on back, knees bent
ID: STEP_1_REP2
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 7.5%
Step 4: Raise hips up
ID: STEP_2_REP2
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 10.0%
Step 5: Lie on back, knees bent
ID: STEP_1_REP3
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 12.5%
Step 6: Raise hips up
ID: STEP_2_REP3
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 15.0%
Step 7: Lie on back, knees bent
ID: STEP_1_REP4
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 17.5%
Step 8: Raise hips up
ID: STEP_2_REP4
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 20.0%
Step 9: Lie on back, knees bent
ID: STEP_1_REP5
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 22.5%
Step 10: Raise hips up
ID: STEP_2_REP5
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 25.0%
Step 11: Lie on back, knees bent
ID: STEP_1_REP6
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 27.5%
Step 12: Raise hips up
ID: STEP_2_REP6
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 30.0%
Step 13: Lie on back, knees bent
ID: STEP_1_REP7
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 32.5%
Step 14: Raise hips up
ID: STEP_2_REP7
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 35.0%
Step 15: Lie on back, knees bent
ID: STEP_1_REP8
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 37.5%
Step 16: Raise hips up
ID: STEP_2_REP8
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 40.0%
Step 17: Lie on back, knees bent
ID: STEP_1_REP9
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 42.5%
Step 18: Raise hips up
ID: STEP_2_REP9
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 45.0%
Step 19: Lie on back, knees bent
ID: STEP_1_REP10
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 47.5%
Step 20: Raise hips up
ID: STEP_2_REP10
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 50.0%
Step 21: Lie on back, knees bent
ID: STEP_1_REP11
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 52.5%
Step 22: Raise hips up
ID: STEP_2_REP11
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 55.0%
Step 23: Lie on back, knees bent
ID: STEP_1_REP12
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 57.5%
Step 24: Raise hips up
ID: STEP_2_REP12
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 60.0%
Step 25: Lie on back, knees bent
ID: STEP_1_REP13
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 62.5%
Step 26: Raise hips up
ID: STEP_2_REP13
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 65.0%
Step 27: Lie on back, knees bent
ID: STEP_1_REP14
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 67.5%
Step 28: Raise hips up
ID: STEP_2_REP14
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 70.0%
Step 29: Lie on back, knees bent
ID: STEP_1_REP15
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 72.5%
Step 30: Raise hips up
ID: STEP_2_REP15
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 75.0%
Step 31: Lie on back, knees bent
ID: STEP_1_REP16
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 77.5%
Step 32: Raise hips up
ID: STEP_2_REP16
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 80.0%
Step 33: Lie on back, knees bent
ID: STEP_1_REP17
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 82.5%
Step 34: Raise hips up
ID: STEP_2_REP17
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 85.0%
Step 35: Lie on back, knees bent
ID: STEP_1_REP18
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 87.5%
Step 36: Raise hips up
ID: STEP_2_REP18
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 90.0%
Step 37: Lie on back, knees bent
ID: STEP_1_REP19
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 92.5%
Step 38: Raise hips up
ID: STEP_2_REP19
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 95.0%
Step 39: Lie on back, knees bent
ID: STEP_1_REP20
Description:
Lie flat on your back Bend knees, feet flat on ground Feet hip-width apart, parallel Arms at sides, palms down Head neutral on ground
Time: 97.5%
Step 40: Raise hips up
ID: STEP_2_REP20
Description:
Press feet into ground Lift hips toward ceiling Engage glutes and core Create straight line from knees to shoulders Keep chest open, shoulders relaxed Hold top position for 5 seconds Squeeze glutes at top
Time: 100.0%
Basic Information
Exercise ID(s):
de35226a-7ea1-4cc8-9f9e-2754398e4444
Total Steps: 40
Config File:
trigger_point_release_lower_back_right_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
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- AI Summary (groq)