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. Rest long enough between sets to be fresh but short enough not to get cold!
|Bird Dog||2x6||Head in neutral position looking at floor. Keep shoulders and hips parallel to the floor and squared. Isolate the movement in the leg and opposite arm. Contract core muscles for stabilization.|
|Upper Body Lifts on Side||2x12 each side|
|Lower Body Lifts on Side||2x12 each side|
|1 Legged Good Morning||2x8 each side||Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while going down.|
|1 Legged Good Morning Table||2x10sec each side||Back is straight. Hips & shoulders parallel to the floor. Push hips backwards while holding you rupper body parallel to the floor..|
|Bent Over Back Row with Elastic||2x12||Knees sligthly bent. Lean in front. Pull the elastic up along your body as if you were trying to pull your pants up. Squeeze your elbows towards each other behind your body.|
|Bent Over Back Flies with Elastic||2x12||Knees sligthly bent. Lean in front. Back of the hand faces the ceiling. Shoulders down. Elbow sligthly bent.|
|Bent Over Posterior Deltoid Flies||2x12||Bend your knees sligthly and keep your back straight. With your scapula depressed and the middle finger pointing towards the ceiling pull your hands up like you were trying to make your elbows touch behind your back.|
|Plank Superman Combi||2x8|
|Rounded Rehab Crunches||2x10||Go slow & round 1 vertebral at the time.|
|Legs behind the Head Rehab Touches||2x10||Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together|
|Heels to Sky||2x10||Straight up! Not in an angle. Stay in line!|