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2 Weeks - Intro To Back Bending

Week 1 Day 4

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!

Cool down or don't even train at all!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10x
Bent Knee Windshield Wipers10x
Upper Body Lifts10x
W to Y Lifts10x
Lower Body Lifts10x
Kneeling Side Bends5x each side
Half Snow Angels10x each side
Reverse Half Snow Angel10x each side

Stretching

DemoExerciseReps/SetsHow to/Cues
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
Knee Bridge Wall Taps8xIsolate the shoulders and chest
Knee Bridge Wall Taps8xThis time we go all the way!

Cool Down

DemoExerciseReps/SetsHow to/Cues
Upper Body Lifts10x
Rounded Rehab Crunches10x
Legs behind the Head Rehab Touches10x

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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