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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.
Dashboard | Workout
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. |
Hamstrings
| 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. | |
 | 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 - Assisted 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 - Assisted 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
| Demo | Exercise | Reps/Sets | How 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.
| Demo | Exercise | Reps/Sets | How 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. |
Front Split Finisher
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Front Split Reps - Elevated Hands 6x each side | As you release tension from your back knee push your hips down. Fight to keep your hips low as you lock the knee lifting it back off the floor. In an ideal world your hips do not move when you extend the knee.""Elevate your hands on blocks to assure perfect alignment.Fully lock your back knee in each rep. |
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 |
|---|---|---|---|
 | 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 4x | 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 1x15sec | 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 to Parallel 4x | ||
 | Bridge - Upper Back Activation 2x |
Hollow Back Work
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
 | Bridge Wall Tap 2x4 | With your hands guiding the movement reach back towards the wall 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 at the wall 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 the wall.Adjust your distance to the wall according to your current level of flexibility. Keeping form quality high is significantly more important than depth and range of motion. Increase distance to the wall slowly over time and do not make sudden changes. | |
 | Back to Wall Slide Away 2x3 | Initiate the movement by pulling your armpits away from the wall. Allow your weight to travel towards the back of your hands as you get light on the wall.Take both feet off the wall at the same time and align your body in a straight line on top of the center of the hands.Move slowly and stay in control at all times. You have momentum traveling in the direction of the back of your hands. You do not have fingers on that side and nothing to catch you. Avoid bending your elbows! |
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. |