1-1 Cory Workout – Coach Bachmann

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Hollow Back Workout

Here is your full workout for today. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.

Look after yourself and only do what feels safe enough.
Make sure to warm up well.

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Specific Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Alternating Front Lunge 2x10 each side		Keep your feet in line with the hips. Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt. In every step bring your back knee close to the floor but do not let it touch the floor.
	1 Legged Good Morning 2x8 each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance.

Front Split

Demo	Exercise	Reps/Sets	How to/Cues
	Walking Pike - Assisted 40sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Dynamic Half Split Warm Up 12x each side
	Runners Stretch Reps 8x each side		Keep your hips on top of the back knee at all times. Lengthen your hamstring from both ends by flexing your front foot. Lock the front knee and push the bottom of the knee towards the floor.
	Half Split Set - Perform all Following Exercises without Rest on the same side
	Half Split 30sec		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel. Keep your shoulders low and squared with your hips.
	Runners Stretch - Assisted 30sec		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Lock the front knee and push the bottom of the knee towards the floor. Flex your foot pulling your toes towards the chin. Place your hands further towards the front to increase difficulty.
	Half Split Back Knee Straight - Block under Knee 20sec		Tuck your tailbone under and focus on the posterior pelvic tilt. Flex your back foot on the floor and gently extend it to push your back leg into your hips helping with the posterior pelvic tilt. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.
	Runners Stretch Pulses - Assisted 8x		Keep your hips and shoulders perfectly squared and parallel to the floor. Place your hips on top of your back knee. Keep your front knee fully locked and push the bottom of the knee into the floor. Place your hands further in front to increase difficulty.
	Half Split Reps - Block Assisted 6x		"""As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee."" Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground. Elevate your hands next to your hips high enough to aid with balance and to reduce pressure in the legs allowing you to execute the exercise with perfect form. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out. "
	End Half Split Set - Now repear all Exercise on the other side
	Half Split Back Knee Bent Against the Wall - Assisted 40sec each side		Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side. Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed and place your knee on a thick mat or a pillow for added comfort.
	Dynamic Half Split Back Knee Bent Against the Wall - Weighted 8x each side		Apply pressure through your back foot into the wall pushing your hips towards the heel of the front foot in a pulsing motion. Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Keep approximately the length of one palm of a hand distance to the wall with your back knee. Adjust this distance if needed and place your knee on a thick mat or a pillow for added comfort.
	Half Split Reps – Block & Band Assisted 8x each side		As you release tension from your back knee push your hips down and into a posterior pelvic tilt. When you lock the knee back up fight to keep your hips low and to hold the posterior pelvic tilt. In an ideal world your hips would not move as you extend the knee."" Go slow and stay in full control as you place the knee back on the floor. Do not smash your knee into the ground. Elevate your hands next to your hips high enough to aid with balance and to reduce pressure in the legs allowing you to execute the exercise with perfect form. Keep your shoulders depressed, squared with the hips and parallel to the floor at all times. Do not allow your body to turn out.

Back Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Hamstring Bridge 8x		Push your heels into the floor raising your hips and entire back. Keep your knees stable and in a constant distance from each other. In the top position create a straight line from your neck all the way to your knees. Do not arch.
	Bent Knee Windshield Wiper 5x each side alternating		Bring your heels as close to your glutes as possible. Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side. Exhale as you lower your legs and do not forcefully push them down.
	Half Snow Angel 6x each side none alternating		Keep your knees on the floor and connected with each other throughout the entire duration of the exercise. Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor. Do not allow your hips to drop back or your immobile arm to move.
	Cat n Cow - Elastic Assisted 8x		Place the band around your back with your hands inside it. Use the band not just to create a bigger arch but also as a target to analyze where to arch and where to round. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.
	Upper Back Mobility Elbow Raise - on Knees 6x each side none alternting		Look at the floor at all times. Hover your forehead off the floor and keep your glutes close to your heels. Keep your hips and shoulders perfectly squared and parallel to the floor.

Back Bends

Demo	Exercise	Reps/Sets	How to/Cues
	Shoulder Warm Up with Elastic 6x each		Keep your mid and lower back stable and engaged at all times. Do not arch beyond your chest. Your wrists stay in the same position towards each other. Do not allow your hands to rotate to eliminate the possibility of your shoulders rotating. Exhale as you open your shoulders.
	Shoulder Opener on Knees 30sec		Lock your elbows and slightly depress your shoulders. Place your knees far enough so they are behind the hips and not right underneath them. Once your rib cage is approaching the floor start pushing your hips towards the hands for an additional stretch.
	Shoulder Opener on Knees - Chin on Chest 30sec
	Active Sphinx 6x		Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor. With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs. Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
	Cobra - Reps 6x		Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged. One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning. Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
	Knee Bridge - Chest to Wall 4x
	Knee Bridge Wall Tap 2x3		Do not place weight on the wall. Imagine the wall was a curtain only. One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning. Focus on the way back. Straighten your entire back chain in reverse order bringing the hands and head back last. Look back towards the wall for as long as possible.
	Upper Back Cobra - Band Assisted 6x

Cool Down

Demo	Exercise	Reps/Sets	How to/Cues
	Rounded Rehab Crunch 12x		Gently push your chin into your chest to round your upper back. Keep your shoulders down, elbows locked and do not use your arms for help. Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form.
	Legs behind the Head Rehab Touches 8x
	Heels to Sky 8x		Engage your lower abs only to push your heels upwards. Imagine you had a ring of fire around your ankles and you do not want to burn. Stay slow and controlled on the way back down. Interlock your hands behind your head and keep your shoulders depressed.

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