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Let's get that bridge

Back Training

Here is the full workout. 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. 

Hip Warm Up

DemoExerciseSets & RepsHow to/Cues
Hip Circles on Back10x each directionHips stay parallel to floor and tailbone stays on floor at all times!
Half Split Prep40sec
Half Split40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40secHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary

Back 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.
Upper Body Lifts - Hands by Hips10xHead stays in neutral position. Do not arch back but lift entire back.
Half Snow Angels6x each side90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel6x each side90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Lower Body Lifts10xKnees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor

Back Stretching

DemoExerciseSets & RepsHow to/Cues
Shoulder Warm Up with Elastic10xDo not rotate shoulders. Wrists stay in same position towards each other. Isolate shoulders in first one. Add chest for second movement. Never open your mid or lower 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!
Shoulder Stretch on Knees10xLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Active Sphinx10xPush arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!
Chest Opener at Wall20secBefore pushing the hips towards the wall slide down as much as possible until throat faces the wall. Then push hips towards the wall.
Shoulder Opener on Knees at Wall2x30sec
Klaritas Morning Stretch5x
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 - Hold10secUse 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.
Foam Roller Sphinx8x
Cobra with Knees Bent against the Wall20secHips 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 Taps8xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Knee Bridge Wall Walks4xLengthen 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.
Wide Half Split Arched10secKeep your hips and shoulders squared. Posterior pelvic tilt. The front heel is sligthly infront of the front knee.

Cool Down

DemoExerciseSets & RepsHow to/Cues
Superman10x
Rounded Rehab Crunches10xGo slow & round 1 vertebral at the time.

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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