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2 Weeks - Intro To Back Bending

Week 1 Day 3

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!

Warm up! The most essential part of your training!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10x
Bent Knee Windshield Wipers10x
Upper Body Lifts10x
Lower Body Lifts10x
Upper and Lower Body Lifts on Stomach10x
Standing Side Bends5x each side
Upper Back Mobility Elbow Raises on Knees10x each side

Stretching

DemoExerciseReps/SetsHow to/Cues
Cat n Cow10x
On Stomach Hip Opener with Yoga Block40sec each side
Half Split40sec
Half Split Back Knee Bent Against the Wall40sec
Active Sphinx10x
Cobra10x
Cobra With Straight Knees30sec
Yoga Bridge30x

Cool Down

DemoExerciseReps/SetsHow to/Cues
Lower Body Lifts10
Leg Swimming on Stomach30sec
Rounded Rehab Crunches10
Sky Ups20x

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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