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HERO Movement Mindful Mobility Follow Along: Week 4

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The next Whole Life Challenge starts in:

Welcome to this six-week series brought to you exclusively by Whole Life Challenge in partnership with HERO Movement. Each week, Luke Jones will take you through a brand-new video. These practices are optional and are simply one of the many ways you can accomplish your ten daily minutes of mobility.

HERO Movement Mindful Mobility Week 4: The Trunk (Core and Lower Back)

It’s trunk time. In this session, we turn our attention to the lower- and mid-torso — the front of the core, the side body, and into the lower back, too.

Lower back pain and dysfunction is an issue for many people (you may be one of them). And while I can’t make any big claims, we’re going to go through a few mobilizations that I use to stabilize the spine and keep my lower back in check (and will hopefully do the same for you).

So, like always, we’re bringing our attention to the area, freeing things up with mobilizations, introducing some new patterns to shake things up, and finishing with a few warming strengtheners to encourage more stable positions.

Please note: while most movements in this series are low impact and can be adjusted for more suitable variations, remember to listen to your body and pause if something doesn’t feel right.


  1. Three part breathing x 8-10
  2. Side reaches x 8-10
  3. Body wave x 6-8
  4. Jefferson curl x 6-8
  5. Hip hinge strengthener x 8-10
  6. Dead-bug strengthener x 8-10

Healthy Habit Homework:

Today, I’d love for you to practice that spinal wave motion, as well as the two strengtheners at the end. And let’s bring some attention to the pelvis. When we’re standing, are we tending to tilt the pelvis forward, putting pressure on the low back? Can we notice that and reset the position by squeezing the glutes? I bet we can!

Join the Movement: Get free access to the HERO Movement Academy, a growing collection of movement and mobility programs, nutrition plans, and habits guides (plus a 50% early bird discount for our upcoming online course, Mindful Movement). Click here to get free access today.

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Luke Jones
Luke Jones is a Movement Coach, Wellness Enthusiast, Online Content Creator, and the Founder of HERO Movement.

Through articles, videos, courses, and online coaching, his big goal is to help people discover freedom of movement and create lives filled with well-being and adventure.

As a long-time martial arts practitioner, qualified nutritionist, and personal trainer, Luke explores and shares a unique blend of functional mobility, mindfulness, breathwork, and healthy habit forming (finished with a dusting of wanderlust).

When he’s not working with clients or creating content, you’ll find Luke clambering by the coast, spending time with loved ones, or exploring the world with his partner.