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!
|Divers||2x6 each side|
|One Legged Dog Table||2x12sec each side|
|Wide Lat Pull Downs with Elastic||2x12||Pull your elbows down wide below your shoulders and behind the back. Move slow and controlled.|
|Standing Back Flies with Elastic||2x12||Back is straight & knees sligthly bent. Keep your scapula depressed and bend your elbows sligthly for protection. The back of your hand faces towards the back and the thumbs towards the ceiling.|
|Sitting Posterior Deltoid Flies||2x8||Keep your back straight and scapula depressed. The back of your hand should face towards the ceiling. Pull your hands back with slightly bent elbows as if you wanted to touch them behind your back. Keep your arms parallel to the floor.|
|Superman||2x12 slow||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||1x12||Go slow & round 1 vertebral at the time.|
|Legs behind the Head Rehab Touches||1x8||Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together|
|Heels to Sky||1x12||Straight up! Not in an angle. Stay in line!|
|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!|