2 Weeks - Intro To Back Bending

Week 2 Day 1

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 Lower Back!

Warm Up

DemoExerciseReps/SetsHow to/Cues
Hamstring Bridges10xDo not arch lower back. Feet and Knees Hip width apart.
Bent Knee Windshield Wipers10xFeet pointed close to glutes. Knees stay together at all times.
Upper Body Lifts10xHead stays in neutral position. Do not arch back but lift entire back.
Straight to W10xHead in neutral position. Squeeze shoulder blades and bring the elbows back and towards each other as much as possible.
Half Snow Angels10x each side90 degrees angle in hips & knees. Knees stay together. Do not allow hips to roll back.
Reverse Half Snow Angel10x90 degrees angle in hips & knees. Fully straighten back leg. Do not allow your hip to rotate back.
Kneeling Side Bends8x each sideHips locked in place. Core engaged. Arms by ears. Shoulders down.


DemoExerciseReps/SetsHow to/Cues
Shoulder Warm Up with Elastic10x
Shoulder Stretch on Knees2x30sec
Cat n Cow10x
On Stomach Hip Opener with Yoga Block40sec each side
Half Split40sec
Half Split Back Knee Bent Against the Wall50sec each side
Active Sphinx11x
Cobra With Straight Knees2x30sec
Klaritas Extended Morning Stretch8xPut your chest on the floor as close as possible to the knees during the first move. Head guides the movement. Knees are static in one place. Do not allow them to move
Knee Bridge Wall Taps8xLengthen spine at beginning. Shoulders down. Arms glued to ears. Open each part of the back one by one.
Half Split Back Knee Bent - Arched2x10secHips & shoulders squared and parallel to the floor. Block not too close to wall.

Cool Down

DemoExerciseReps/SetsHow to/Cues
Upper Body Lifts on Stomach Hands behind Head10x
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! 

WordPress Video Lightbox