Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here. Looking for your Dashboard? Find it here.
Before getting into back warm-up, start with a general warm-up that works for you. A good example is something like an abs routine to get your body going. Individual choice.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Back Warm-Up | Reps/Sets as noted in drop down | |
Superset - 2 Rounds of:
| Back - Superset | 2 Rounds total | |
| Cobra with Bent Legs against wall | 5x5sec | Set up with legs bent against a wall. Try to get legs and head to touch, but don't push violently | |
| Half Knee Bridge | 1x8 | Hips stay over knees - don't push them over to front. | |
| Donald Duck Wall Stretch | 1set á 8reps with 3sec hold | Focus on stretching shoulders and thoracic spine by pushing through your arms. | |
| Bridges | 2x4 | Push stomach as high to the sky as you can. Try to straighten elbows and knees. | |
| Elbow Bridges - with 2 yoga blocks under feet | 1x4 | Same movement as before, except I want you to add two yoga blocks under your feet.Try having forearms parallel to eachother | |
| Standing Wall Taps | 2x4 | Adjust distance as doable | |
| Standing Table Taps | 2x4 | Adjust height as doable | |
| Handstand Wall Taps | 2x 4 | Adjust distance as doable. Go controlled & don't smash into the wall | |
| Handstand Table Taps | 2x 4 | Adjust height as doable, don't smash into table/chaie. | |
| Childs Pose | 30sec - 1min | Hells to bottom. Try to relax here | |
| Rounded Standing Pike | 2x20sec | Keep back round and hunch over your legs. |
Let me know how this feels. Is it too much? Not enough? Is it challenging?
Do This:
➡ Start on your back, with legs bent and feet flat on the ground
➡ Lift your hips up off the ground
Do This:
➡ Start on your back, with legs bent, pointed feet and toes touching the ground
➡ Keep Legs together and in same angle as you move them side to side
Do This:
➡ Start on your side, with legs bent on top of one another
➡ Lift one leg up to the ceiling but still keeping it bent
Do This:
➡ Start on your stomach with arms extended in front
➡ Now lift both of your legs up into the air and back down
Do This:
➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Head as far back as possible)
Do This:
➡ Keep tension in abs to keep lower back from arching
➡ Feel the stretch in your upper back and shoulders
➡ Keep arms straight
Do This:
➡ Lift as much as possible without help of arms
➡ Straighten elbows fully on top
➡ Try carefully pushing feet and head together but do not violently over push it
Do This:
➡ Shoulders/arms stay by ears
➡ Knees shoulder width apart
➡ Hips stay over knees do not push them over, to the front
➡ Keep tension to not collapse
➡ Look past your hands as far down as possible
Starting position should be comfortable so you can have balance on top - be careful not to fall over!!
Do This:
➡ Stomach straight up and as high as possible to the sky
➡ Aim to straighten knees and elbows
➡ Keep weight evenly between hands and feet
➡ Whole foot stays on ground
➡ Look at floor if possible even past fingertips
Correct form we are looking for: Imagine a point on the floor right under your belly button. Distance between point & feet and point & hands should be equal.
Starting position should be comfortable so you can have balance on top - be careful not to fall over!!
Do This:
➡ Stomach straight up and as high as possible to the sky
➡ Once you are in a normal bridge, try to lower down until your forearms touch the ground
➡ Keep weight evenly between elbows and feet
➡ Whole foot stays on ground
➡ Look at floor if possible even past fingertips
Start with your back facing the wall with a bit of a distance between you and the wall.
Do This:
➡ Lift your arms overhead, really push out and lock elbows (just like in a handstand) & keep legs straight
➡ Now reach back and try to touch the wall
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the wall
Start with your back facing the a mountain of mats or a few boxes or table - with a bit of a distance between you and them.
Do This:
➡ Start standing with your arms extending overhead, focus on pushing out tall and lock your arms and legs. Just as if you are in a handstand.
➡ Now reach back and try the top of that mountain
➡ Once you touched the table/surface go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the table
Start with your back facing the wall with a bit of a distance between you and the wall.
Do This:
➡ Start in a handstand with legs slightly apart, focus on pushing out tall and lock your legs
➡ Now reach back and try to touch the wall
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the wall
Start with your back facing the a mountain of mats or a few boxes or table - with a bit of a distance between you and them.
Do This:
➡ Start in a handstand with legs slightly apart, focus on pushing out tall and lock your legs
➡ Now reach back and try the top of that mountain
➡ Once you touched the wall go right back up & repeat
➡ If easy, move further away from the wall
➡ Keep control at all times and don't "smash" into the table