Intro To Back Bending – W1D6

2 Weeks - Intro To Back Bending

Week 1 Day 6

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!

The Upper Back

Warm Up

Exercise	Reps/Sets	How to/Cues
Hamstring Bridges	10x	Do not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers	10x	Feet pointed close to glutes. Knees stay together at all times.
Upper Body Lifts	10x	Head stays in neutral position. Do not arch back but lift entire back.
Straight to W	10x	Head in neutral position. Squeeze shoulder blades and bring the elbows back and towards each other as much as possible.
Half Snow Angels	10x each side	90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel	10x	90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Kneeling Side Bends	8x each side	Hips locked in place. Core engaged. Arms by ears. Shoulders down.

Stretching

Demo	Exercise	Reps/Sets	How to/Cues
	Shoulder Warm Up with Elastic	10x
	Shoulder Stretch on Knees	2x30sec
	Cat n Cow	10x
	On Stomach Hip Opener with Yoga Block	40sec each side
	Half Split	40sec
	Half Split Back Knee Bent Against the Wall	50sec each side
	Active Sphinx	11x
	Cobra	11x
	Cobra	2x30sec
	Cobra With Straight Knees	2x30sec
	Klaritas Morning Stretch	10x
	Cobra with Knees Bent against the Wall	20sec
	Knee Bridge Wall Taps	2x6
	Knee Bridge Wall Walks	2x3