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2 Weeks - Intro To Back Bending

Week 1 Day 5

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!

Should my back hurt?!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10x
Bent Knee Windshield Wipers10x
Upper Body Lifts10x
Straight to W10x
Lower Body Lifts10x
Standing Side Bends6x each side
Half Snow Angels10x each side
Reverse Half Snow Angel10x each side
Upper Back Mobility Elbow Raises on Knees10x each side

Stretching

DemoExerciseReps/SetsHow to/Cues
Shoulder Warm Up with Elastic10x
Shoulder Stretch on Knees2x30secLook at floor
Shoulder Stretch on Knees2x30secLook above the hands in front of you!
Shoulder Stretch on Floor40sec
Prep for Half Split40sec
Half Split40sec
Active Sphinx10x
Cobra10x
Klaritas Morning Stretch10x
Cobra with Bent Knees2x30sec
Cobra With Straight Knees2x20sec
Knee Bridge Wall Taps2x6

Cool Down

DemoExerciseReps/SetsHow to/Cues
Upper Body Lifts on Stomach Hands behind Head10x
Rounded Rehab Crunches10x
Heels to Sky10x
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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