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!
|Bent Knee Windshield Wipers||10x each side||Feet pointed close to glutes. Knees stay together at all times.|
|Hamstring Bridges||2x8||Do not arch lower back. Feet and Knees Hip width apart.|
|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.|
|Upper Back Mobility Elbow Raises on Knees||2x10 each side||Hips and chest stays parllel to the floor. Look at floor at all times. Do not rotate head with elbow.|
|Mobility Back Row||2x8 each side||Core engages. Weight evenly on both feet|
|Upper Body Lifts||10x||Head stays in neutral position. Do not arch back but lift entire back.|
|Lower Body Lifts||10x||Knees locked. Feet together. Glutes engaged at all times. Do not externally rotate legs. Upper body stays on floor|
|Half Superman||10x each side||Knees & elbows locked. Lengthen spine as much as possible. Head in neutral position! Don't just lift up but also away from your center.|
|Rounded Rehab Crunches||2x10||Go slow & round 1 vertebral at the time.|
|Legs behind the Head Rehab Touches||10x||Go slow. Place your arms along the body not under your hips. Lengthen your spine. Knees locked. Feet together|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!