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Let's get those mexicans!

Back Flexibility

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy!

Warm Up

DemoExerciseSets & RepsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10xFeet pointed close to glutes. Knees stay together at all times.
Half Snow Angels10x90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel10x90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Cat n Cow10xArch and round as much as possible. When round push mid spine towards the ceiling. When arched pull head back, push chest foward by squeezing the shoulder blades behind the back, push shoulders down. Hips stay over knees at all times!

Stretches

DemoExerciseSets & RepsHow to/Cues
Active Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Cobra - Reps10xUse back muscles to raise. Start with hands next to the chest. Squeeze elbows along the body. Push diagonally back and up with arms. Pull head back to create even arch.
Cobra with Knees Bent against the Wall30sec HOLDHips stay on floor as low as possible. Actively open hips. Pull feet away from wall. Push diagonally back with arms, shoulders down, squeeze shoulder blades behind back. Pull head back.
Knee bridge wall taps10xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks10xLengthen spine to begin. Arms glued to ears. Open each part of back one by one. Take small steps. Try to extend your elbows between each step. Hips stay close to knee line the whole time.
Klaritas Extended Morning Stretch6xPut your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move
Bridge From Floor8xGo up through hamstring bridge first. Then extend the elbows. Push hips towards ceiling. Pull head back trying to look at heels. Create even arch.
Bridge - Upper Back Activation6x
Bridge Wall Walks6xLengthen your spine to begin. Open each part of your back one by one. Kepp your knees locked for as long as possible and lock them again as soon as possible on the way back up. Take small steps against the wall!
Tuck Mexican Wall Taps2x3
Mexican Wall Taps3x2

Cool Down

DemoExerciseSets & RepsHow to/Cues
Upper Body Lifts - Hands behind Head10xInterlock fingers. Head stays in neutral position. Legs are together and glutes are engaged at all times.
Lower Body Lifts on Stomach10xKnees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.
Legs behind the Head Rehab Touches10xGo slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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