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Flexibility 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. 

Um den 28. Maerz filmst und schickst du ueber WhatsApp bitte die folgenden Übungen:
Shoulder Opener on Knees
Half Split Reps – Arched
Knee Bridge Wall Taps
Single Leg Forearm Mexican Wall Slides


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Back Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers6x each sideFeet pointed close to glutes. Knees stay together at all times.
Upper Back Mobility Elbow Raises on Knees6x each side

Back Training

DemoExerciseReps/SetsHow to/Cues
Shoulder Opener on Floor30secLook at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees!
Shoulder Opener on Knees30secLook at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands.
Active Sphinx5xPush 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 - Hold20secUse 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.
Half Split40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Half Split Back Knee Bent Against the Wall40sec each sideHips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary
Cobra with Knees Bent against the Wall - Hold2x30sec
Half Split Reps - Arched8x each side
Knee Bridge Wall Walk2x4Lengthen 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 Wall Taps2x6KOMM WEIT VON DER WAND WEG!!
Elbow Bridge2x20sec
Single Leg Forearm Mexican Wall Slides3x2 each side

Back Cool Down

DemoExerciseReps/SetsHow to/Cues
SupermanHead in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart.
Rounded Rehab CrunchesGo 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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