Let's get to work

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. 

Dashboard |  Workout

Specific Warm Up

DemoExerciseReps/SetsHow 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.

Hamstrings

DemoExerciseReps/SetsHow to/Cues
Walking Pike
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.
Laying 1 Legged Hamstring Stretch & Hold on Back
10x & 10sec hold each side
Actively pull the foot towards your face using your hip flexor muscles.
Keep your shoulders depressed and on the floor.
Keep your back straight and keep the opposite knee locked.
Runners Stretch
40sec each side
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.
Runners Stretch Reach
8x each side
In the same moment focus on your anterior pelvic tilt. Work on arching your lower back as you reach forward.
Keep your hips on top of the back knee at all times.
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.
Extended Runners Stretch Slide
8x each side
Guide the backwards movement with your hips. First flip them into an anterior pelvic tilt. Then push your heel into the floor as you pull back lengthening the hamstring from both ends.
Keep your hips and shoulders squared and parallel to the floor. Especially pay attention to the hip of the moving leg. Do not allow it to rise up as you switch into the anterior pelvic tilt.
Fully lock your front knee and push the bottom of the knee towards the floor.

Hip Flexors

DemoExerciseReps/SetsHow to/Cues
Prep for Half Split
30sec each side
Place your hips on top of the back knee and keep them squared with your shoulders at all times.
With every exhale work on lengthening hip flexors and rotate your hips into a deeper posterior pelvic tilt.

Half Split
30sec 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.
Keep your shoulders low and squared with your hips.
Half Split Back Knee Bent Against the Wall
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 for comfort and place your knee on something soft like a thick mat or or a pillow.

Half Split Set

Repeat all following exercises back to back with no rest on 1 side before then repeating on thew other.

DemoExerciseReps/SetsHow to/Cues
Half Split
40sec
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
40sec
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
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
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
6x



Front Split - Assisted
40sec
Keep your lower back straight by pushing your hips towards the posterior pelvic tilt. Sit equally between both legs.
Elevate your hands on blocks to assure perfect alignment.
Engage your back leg like you were trying to straighten it. Make sure the back heel is pointing towards the ceiling.

Back Warm Up

DemoExerciseReps/SetsHow 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

DemoExerciseReps/SetsHow to/Cues
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
8x
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.
Active 2 Step Cobra
4x
Cobra with Bent Knees - against the Wall
2x20sec
Rise up arching one part of your back at the time lifting everything but the hips off the floor.
Place your hands slightly further front than in a regular cobra in order to create and even arch throughout your entire back.
Keep your shoulders down.
Knee Bridge Wall Tap
8x
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.
Knee Bridge Wall Walk
4x
Bridge From Floor
2x10sec
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.
Half Split Back Knee Bent - Arched Wall Tap
2x4 each side
Bridge - Elevated Hands against Wall
2x10 sec

Hollow Back Work

DemoExerciseReps/SetsHow to/Cues
Bridge Table Tap
2x4
With your hands guiding the movement reach back opening each part of the back 1 section at the time to its fullest potential. Return back to your starting position in the opposite order. Your hands should be the last thing that comes up. Look back as early as possible on the way down and continue to look back for as long as possible on the way back up.
Keep your knees locked, avoid pushing your hips out towards the front, stay in control at all times and do not place any weight on your hands at the bottom of the movement.
Adjust the height of the box to match your current level of flexibility. Keeping form quality high is significantly more important than depth and range of motion. Decrease the height of the box slowly over time and do not make sudden changes.
Hollow Back Wall Tap to Straddle
3x2

Cool Down

DemoExerciseReps/SetsHow 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.
WordPress Video Lightbox