1-1 Front_Split_Hollow_Back Workout

Let's get to work

Hollow Back 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.

Dashboard | Workout

Specific Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Alternating Front Lunge 2x10 each side		Keep your feet in line with the hips. Place your weight equally between your feet and keep your hips in a slight posterior pelvic tilt. In every step bring your back knee close to the floor but do not let it touch the floor.
	1 Legged Good Morning 2x8 each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. "Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. " Move slow and focus on muscle engagement, alignment and balance.

Hamstrings

Hip Flexors

Half Split Set

Repeat all following exercises back to back with no rest on 1 side before then repeating on thew other.

Back Warm Up

Demo	Exercise	Reps/Sets	How to/Cues
	Hamstring Bridge 8x		Push your heels into the floor raising your hips and entire back. Keep your knees stable and in a constant distance from each other. In the top position create a straight line from your neck all the way to your knees. Do not arch.
	Bent Knee Windshield Wiper 5x each side alternating		Bring your heels as close to your glutes as possible. Work on keeping your knees together and both shoulders on the floor as you slowly lower your knees to the side. Exhale as you lower your legs and do not forcefully push them down.
	Half Snow Angel 6x each side none alternating		Keep your knees on the floor and connected with each other throughout the entire duration of the exercise. Watch the hand as you draw far reaching half circles and work on keeping your fingers connected with the floor. Do not allow your hips to drop back or your immobile arm to move.
	Cat n Cow 8x		Focus on mobilizing your entire spine from the neck all the way to your hips. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.
	Upper Back Mobility Elbow Raise - on Knees 6x each side none alternting		Look at the floor at all times. Hover your forehead off the floor and keep your glutes close to your heels. Keep your hips and shoulders perfectly squared and parallel to the floor.

Back Bends

Hollow Back Work

Cool Down

Demo	Exercise	Reps/Sets	How to/Cues
	Rounded Rehab Crunch 12x		Gently push your chin into your chest to round your upper back. Keep your shoulders down, elbows locked and do not use your arms for help. Keep your knees and feet hip width apart. Place your feet on the floor as close as possible towards your glutes whilst maintain perfect form.
	Legs behind the Head Rehab Touches 8x
	Heels to Sky 8x		Engage your lower abs only to push your heels upwards. Imagine you had a ring of fire around your ankles and you do not want to burn. Stay slow and controlled on the way back down. Interlock your hands behind your head and keep your shoulders depressed.

Return to Dashboard