1-1 Kenza Workout – Coach Bachmann

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TICK TOCK 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.

Dashboard | Workout

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 8x		Focus on mobilizing your entire spine from the neck all the way to your hips. 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 Opener on Knees 40sec		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.
	Cobra - Reps 10x		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.
	Cobra with Bent Knees - Reps 8x
	Cobra with Bent Knees - Hold against the Wall 30sec
	Chest Opener on Knees at Wall 40sec
	Knee Bridge Wall Walk - to Floor 4x		In small alternating steps slowly walk your hands down the wall towards the floor. Work on keeping your hips above your knees for as long as possible. When you reach your final position extend your arms, apply pressure and push your hips and ribs up creating an even greater arch. Focus just as much on the way back. Take small steps and replace your hips above the knees as early as possible. Go especially slow and 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.
	Half Split Back Knee Bent Against the Wall - Elevated Knee 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.
	Half Split Back Knee Straight - Arched 2x20sec each side

Contortion Handstand Work

Demo	Exercise	Reps/Sets	How to/Cues
	Bridge from Floor 3x10sec		Rise up through a hamstring first before extending the elbows. Push your hips towards the ceiling. Keep equal weight between your hands and shoulders to create an even arch. Pull your head back as if you were trying to look at your heels.
	Bridge Wall Walk 4x		Take small steps on the wall applying pressure and locking the elbows in each step in each step. The goal is to keep the knees locked for as long as possible on the way down and to straighten the knees as early as possible on the way back up. In your bridge place your wrist on the wall, look back towards your heels and straighten your knees to apply pressure pushing the chest towards the wall.
	Bridge - Head Assisted Feet on Bench 3x practice to get in
	Elbow Bridge - Elevated Feet 2x
	Elbow Bridge Take Off - Wall 2x3
	Elbow Bridge Take Off - Elevated Feet on Box 3x
	Wall Contortion Handstand Stretch - Take Off 2x10sec
	Wall Contortion Handstand Reps - Chest to Wall 2x4
	Tiny Bridge Jump 2x4
	Bridge to Contortion Handstand - Elevated Feet on Box 3x

Cool Down

Demo	Exercise	Reps/Sets	How to/Cues
	Half Superman 6x each side alternating		Lock your knees and elbows fully. Lengthen before you lift. Push your feet and hands far away from your center. Lift your head with your upper body and gaze at your hands.
	Upper Body Lift - Hands behind Head 12x		Squeeze for a moment on top of the lift. Engage your legs and keep them on the floor at all times. Move slowly and work on staying in control at all times.
	Rounded Rehab Crunch 8x		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.

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