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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| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Hamstring Bridges | 10x | Do not arch lower back. Feet and Knees Hip width apart. | |
| Bent Knee Windshield Wipers | 6x each side | Feet pointed close to glutes. Knees stay together at all times. | |
| Upper Back Mobility Elbow Raises on Knees | 6x each side |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Shoulder Opener on Floor | 30sec | Look at hands. Bring chest to floor. Isolate the stretch into the shoulders and keep hips over knees! | |
| Shoulder Opener on Knees | 30sec | Look at hands. Elbows locked. Arch your back. Hips over knees or slightly further back. Push hips towards hands. | |
| Active Sphinx | 5x | Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down! | |
| Cobra - Reps | 10x | 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 - Hold | 20sec | 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. | |
| Half Split | 40sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| Half Split Back Knee Bent Against the Wall | 40sec each side | Hips & shoulders parallel to the floor. Posterior pelvic tilt. Use wall/chair for balance if necessary | |
| Cobra with Knees Bent against the Wall - Hold | 2x30sec | ||
| Half Split Reps - Arched | 8x each side | ||
| Knee Bridge Wall Walk | 2x4 | 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 Wall Taps | 2x6 | KOMM WEIT VON DER WAND WEG!! | |
| Elbow Bridge | 2x20sec | ||
| Wall Assisted Contortion Handstand Stretch | 2x | ||
| Elbow Bridge Take Offs with Elevated Feet | 2x2 |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Superman | Head in neutral position. Most work is dont in the lower back, mid back and the hips. Knees locked and feet sligthly apart. | ||
| Rounded Rehab Crunches | Go slow & round 1 vertebral at the time. |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!