Happy Stretching!

Back Routine

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

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10Do not arch lower back. Feet and Knees Hip width apart.
Upper Body Lifts10Head stays in neutral position. Do not arch back but lift entire back.
Bent Knee Windshield Wipers10Feet pointed close to glutes. Knees stay together at all times.
Half Snow Angels1090 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel1090 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Lower Body Lifts10Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor

Stretching

DemoExerciseReps/SetsHow to/Cues
Active Sphinx10x


Shoulder Opener on Knees2x30secPlace your hands until your wrists about shoulder wide apart on a box in front of you. Look at your hands.
Lock your elbows and slightly depress your shoulders.
Place your knees far enough so they are behind the knees 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 - Reps10x


Klaritas Morning Stretch6x


Cobra with Bent Knees8x


1 Legged Active Cobra30sec each side


Half Split Back Knee Bent Against the Wall30sec each side


Half Split Back Knee Bent - Arched30sec each side


Knee Bridge Wall Walk1x4


Knee Bridge Floor Taps1x4


Bridge From Floor2x10sec


Bridge Wall Walks3x


Bridge - Upper Back Activation2x2


Cool Down

DemoExerciseReps/SetsHow to/Cues
Rounded Rehab Crunches10Go slow & round 1 vertebral at the time.
Heels to Sky10Straight up! Not in an angle. Stay in line!

You made it!

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.

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