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!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10 | Do not arch lower back. Feet and Knees Hip width apart. | |
| Upper Body Lifts | 10 | Head stays in neutral position. Do not arch back but lift entire back. | |
| Bent Knee Windshield Wipers | 10 | Feet pointed close to glutes. Knees stay together at all times. | |
| Half Snow Angels | 10 | 90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back. | |
| Reverse Half Snow Angel | 10 | 90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back. | |
| Lower Body Lifts | 10 | Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Active Sphinx | 10 | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Shoulder Stretch on Knees | 2x30sec | 1 time looking at you hands. 1 time with your chin on your chest | |
| Cobra | 10 | Use 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 Wall | 2x30sec | Hips 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. | |
| Cobra with Straight Knees | 10 | Shoulders down. Arms push diagonally back & up. Feet flexed push hips towards arms creating a even arch in lower back. Engage your hips! | |
| Wide Half Split Arched | 30sec each side | ||
| Yoga Bridge | 20sec | Push hips forward. Even rounding of the back. | |
| Knee Bridge Wall Taps | 2x3 | Lengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one. | |
| Knee Bridge Wall Walks | 1x4 | Lengthen 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. | |
| Knee Bridge Floor Taps | 1x4 | ||
| Bridge - Upper Back Activation | 4x | ||
| Bridge From Floor | 5x | ||
| Standing Bridge Table Taps | 2x3-5 | Push out tall first. Open up each part of the back one by one. Keep knees locked. Hips stay over feet! | |
| Mexican Table Taps | 3x3 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Rounded Rehab Crunches | 10 | Go slow & round 1 vertebral at the time. | |
| Heels to Sky | 10 | Straight up! Not in an angle. Stay in line! |
You’ve reached the end of this workout. Great job for showing up and getting closer to reaching your goals. Now go rest, relax and enjoy your time off.